Rack Pull

Set the barbell at knee height in a power rack. Grip the bar and stand up by driving your hips forward. Lower back to pins. Overloads the lockout portion of the deadlift.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: Moderate
Hypertrophy: High
Calorie Burn: High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

upper trapslower backglutes (max)

Secondary

hamstringsmid trapslatsforearm flexorsupper back / rhomboids

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Set the safety pins or blocks in a power rack at approximately knee height (mid-thigh for a higher variation, just below the knee for more hamstring emphasis).
- Load the barbell and place it securely on the pins.
- Stand with feet hip-width apart, positioned so your shins are close to or lightly touching the bar.
Step 2Starting Position
- Hinge at the hips and bend your knees slightly to reach down and grip the barbell with an overhand, mixed, or hook grip just outside your knees.
- Brace your core hard, pull your shoulder blades back and down, and lift your chest to create a flat, neutral spine.
- Your shoulders should be over or slightly behind the bar, with your lats engaged.
Step 3Execution
- Drive through your heels and mid-foot, extending your hips and knees simultaneously to lift the barbell off the pins.
- Keep the bar close to your body throughout the movement, dragging it along your thighs.
- As you approach lockout, forcefully squeeze your glutes and contract your upper traps to stand fully upright.
- Avoid hyperextending your lower back at the top—aim for a tall, stacked posture.
Step 4Lowering Phase
- Reverse the movement by pushing your hips back first while maintaining a flat back.
- Lower the bar under control until it rests fully on the pins.
- Allow the bar to settle on the pins momentarily before initiating the next rep to avoid bouncing.
Step 5Tips
- Use lifting straps if grip is the limiting factor, especially on heavier sets.
- Experiment with pin height: higher pins emphasize traps and lockout strength, lower pins recruit more hamstrings and glutes.
- Keep your neck neutral throughout—avoid looking up or craning your neck forward.
- This exercise allows heavier loads than a full deadlift, so progress weight carefully to avoid spinal overload.