Rack Pull

Also written as BB rack pulls, Rack pulls

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

What it trains

spinal erectors, gluteus maximus, trapezius

Also: hamstrings, lats, forearms

Equipment

barbell, power rack, pins or blocks

Setup

Set the pins or blocks so the bar starts at the prescribed height off the floor.
Stand with the bar over mid-foot and grip just outside the knees.
Set the back flat and pull the slack out of the bar.

Execution

1.Brace, then drive the hips forward and stand the weight up.
2.Keep the bar against the legs the whole way.
3.Lower back to the pins under control rather than dropping it.

Breathing

Inhale and brace before each rep, exhale at lockout.

Form cues

The higher the pins, the shorter and heavier the pull.
Keep the lats engaged so the bar stays close.
Stand tall — do not lean back past neutral.

Common mistakes

Letting the bar drift forward and rounding the upper back.
Hyperextending at the top.
Dropping the bar onto the pins and losing position for the next rep.

Safety

Rack pulls let you handle very heavy loads through a short range. Build up gradually and keep the same back position you would use on a full deadlift.