Rack Pull
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Erector Spinae, Gluteus Maximus
Secondary muscle groups
Trapezius, Latissimus Dorsi, Hamstrings, Forearms
Movement pattern
Partial Hip Hinge
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting
Overview
Purpose. Overload lockout strength and build the upper back and grip.
How it fits the system. An intermediate-level partial hip hinge entry in the Strength section, programmed to develop maximal strength. Related work in the library: Trap Bar Romanian Deadlift and Cable Pull-Through.
Primary muscles
Erector Spinae, Gluteus Maximus
Secondary muscles
Trapezius, Latissimus Dorsi, Hamstrings, Forearms
Movement pattern
Partial Hip Hinge
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Set the pins or blocks so the bar starts just below or just above the knee.
- Set up as for a deadlift with the bar against the legs.
- Pull the slack out and brace the trunk.
- Drive the hips forward and stand the bar up.
- Lock out tall without leaning back.
- Lower the bar back to the pins under control.
Coaching Cues
- Keep the lats engaged so the bar stays close.
- Do not lean back at lockout.
- Set the pin height to target a specific sticking point.
Common Mistakes
- Bouncing the bar off the pins.
- Loading so heavily that the back rounds.
- Hyperextending the lumbar spine at the top.
Progressions & Regressions
Progressions
Lower the pin height towards a full deadlift.
Regressions
Raise the pin height and reduce load.
When to Use It
When to use
To strengthen the lockout or to load the pull with a reduced range.
When not to use
With acute lower-back symptoms.
Programming
3 to 4 sets of 3 to 6 reps.
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