Strength Training · Bodybuilding · Powerlifting
Rack Pull
The rack pull is a partial deadlift that starts with the bar on rack safeties. It trains hip extension and your ability to support a heavy load through your back and grip.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Set both rack safeties at the same height, just below your knees to start.
- Center the loaded bar across the safeties.
- Stand with your feet about hip-width apart, with the bar over your midfoot.
- Hinge your hips back with a slight knee bend to reach the bar.
- Grip the bar just outside your legs.
- Build tension against the bar before it leaves the supports.
- Stand tall by straightening your hips and knees.
- Lower the bar under control by pushing your hips back until it rests evenly on both safeties.
Form cues
- Brace your abdomen before you pull.
- Keep the bar close to your legs.
- Keep your arms long.
- Keep your back's natural shape.
Common mistakes
- Leaning back at lockoutFinish with your shoulders over your hips rather than arching backward.
- Bouncing off the safetiesPause between reps so each pull starts from a dead stop.
- Turning the pull into a squatKeep your hips above your knees instead of dropping them low behind the bar.
Safety
The short range can tempt you to use more weight than you can control, increasing the risk of a back strain. A slipping grip or uneven return to the safeties can cause the bar to drop or tip.
- Use a rack secured according to its manufacturer's instructions, with safeties rated for the load.
- Secure the plates with collars before lifting.
- Build up through lighter warm-up sets rather than assuming you can exceed your floor deadlift weight.
- End the set if your grip slips or your back position changes.
If the starting position causes back or hip pain, use a higher starting position with less weight or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Power Rack
- Rack Safety Supports
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 3 min
Record the safety height so you can compare sets performed through the same range of motion.