Rack pull

The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can be used to strengthen deadlift lockout, but also as a deadlift alternative for people who can't deadlift from the floor without pain.

Benefits

Builds strength and size similar to a deadlift
Can load heavier than a deadlift from the floor
May be safer for elderly people and beginners than deadlifts from the floor
Can be performed at multiple different levels, such as below the knee, above the knee, or just a few inches from lockout

Type: Powerlifting
Main Muscle Worked: Lower Back
Equipment: Barbell
Level: Intermediate

8.3

Average

Rack pull Images

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Rack pull Instructions

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.

Alternative Exercises for Rack pull

Rack Pull with Bands

Muscle Targeted: Lower Back

Equipment Type: Barbell

8.5

Average