Rack Pull with Bands

Also called banded rack pull, rack pull with bands and band rack pull.

Works

Lower back, plus forearms, glutes, hamstrings, quads and traps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Set 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. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.

1. 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.
2. With 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. Return the weight to the pins and repeat.

Cues

• Set the pins where you need them.
• Hips back, back arched.
• Drive the hips through the bands.
• Lock out, then lower to the pins.

Common mistakes

• Back rounding at the start.
• Leaning back at lockout.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for