Rack Pull

Muscles Worked

How to Perform

1. 1

   Set the barbell in a power rack at just below or above knee height. Stand close with feet hip-width apart.

2. 2

   Grip the bar with a double overhand or mixed grip. Brace your core and flatten your back.

3. 3

   Extend your hips and knees to stand up, keeping the bar close to your body. This shortened range of motion lets you overload the lockout.

4. 4

   Squeeze your glutes hard at the top. Lower back to the pins under control without bouncing.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Pull the slack out of the bar before you lift. Straighten your arms, engage your lats, and build tension against the bar before it breaks the floor. This eliminates the jerk at the start.

• Cue: "Push the floor away" instead of pulling the bar up. This mental shift engages your legs more effectively off the floor.

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