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Rack Pull
A shortened-range barbell deadlift from rack safety supports.
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Target
Back
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
4-8
Execution
How to perform
1. Set equal-height safety supports around knee level in a stable rack.
2. Grip the bar just outside your legs, hinge your hips and brace with a neutral spine.
3. Drive through your feet and extend hips and knees without jerking the bar.
4. Stand tall without leaning back, then lower onto both supports under control.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Set equal-height safety supports around knee level in a stable rack
- 2Grip the bar just outside your legs, hinge your hips and brace with a neutral spine
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.