Rack Pulls
Rack Pulls is a strength - deadlift from an elevated start exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings, Quadriceps
- Secondary muscles
- Erector spinae, Forearm muscles, Trapezius
- Exercise type
- Strength - deadlift from an elevated start
Exercise technique
- Rack
Place the bar on two sturdy pins adjusted to the target height.
- Position
Keep the bar close to your legs and place your feet hip-width apart.
- Grip
Take a full grip with your hands outside your legs.
- Preparation
Push your hips back and keep your back long and arms straight.
- Pull
Push into the floor and extend your hips and knees together.
- Lockout
Stand upright with your shoulders balanced over your pelvis.
- Return
Hinge at your hips, lower the bar to both pins under control and pause.
Key technique points
- Set both pins at the same height.
- Keep the bar close.
- Take up the slack before pulling.
- Keep your elbows straight.
- Do not lean backward at the top.
- Reset every repetition on the pins.
Common mistakes
Jerking the bar off the pins
Do not jolt the bar before establishing torso support.
Bouncing off the pins
Do not gain speed from impact instead of pausing at the bottom.
Choosing excessive weight
Do not use the short range to lift a load that compromises lower-back control.
Bar drifting forward
Do not carry the load away from your legs.
Bent elbow
Do not curl the underhand arm when using a mixed grip.
Landing on one pin
Do not lower the bar without keeping it horizontal.
Frequently asked questions
Rack Pulls: why is “Jerking the bar off the pins” a mistake?
Do not jolt the bar before establishing torso support.
Rack Pulls: why is “Bouncing off the pins” a mistake?
Do not gain speed from impact instead of pausing at the bottom.
Rack Pulls: why is “Choosing excessive weight” a mistake?
Do not use the short range to lift a load that compromises lower-back control.
Rack Pulls: why is “Bar drifting forward” a mistake?
Do not carry the load away from your legs.
Rack Pulls: why is “Bent elbow” a mistake?
Do not curl the underhand arm when using a mixed grip.
Rack Pulls: why is “Landing on one pin” a mistake?
Do not lower the bar without keeping it horizontal.
What should I focus on when doing Rack Pulls?
Set both pins at the same height. Keep the bar close. Take up the slack before pulling. Keep your elbows straight. Do not lean backward at the top. Reset every repetition on the pins.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.