Rack Pulls
Powerlifting · Intermediate · Lower Back
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Lower Back
- Secondary
- Forearms, Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Lower Back
Also works: Forearms, Glutes, Hamstrings, Traps
How to do it — Rack Pulls
- 1Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
- 2With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
- 3Return the weight to the pins and repeat.
Build a plan around it
Put it into practice
Open the app and train with animated demos for every move.
Open the app →
