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.