Rack Pull.

How to do it.

1. Step 01

   Set the bar on rack pins around knee height

2. Step 02

   Grip the bar just outside the legs

3. Step 03

   Set a flat back and brace the core

4. Step 04

   Drive the hips forward to lock out the bar

5. Step 05

   Squeeze the glutes and traps at the top

6. Step 06

   Lower the bar back to the pins under control

Pro cues.

• Keep the bar close to the legs throughout

• Lock out with the glutes, not the lower back

• Use straps for heavy loads to spare grip

Questions, answered.

What is the Rack Pull?

Partial deadlift from an elevated start that overloads the upper back and traps.

What muscles does the Rack Pull work?

The Rack Pull primarily works your lower back and traps. It also recruits your lats, glutes and hamstrings as secondary movers.

What equipment do I need for the Rack Pull?

You need a barbell to perform the Rack Pull.

How many sets and reps should I do for the Rack Pull?

A typical prescription for the Rack Pull is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Rack Pull good for beginners?

The Rack Pull is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.