Rack Pulls
- Works
- Lower back, plus forearms, glutes, hamstrings 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. 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.
- 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
- Pins at or just below the knee.
- Brace, pull the slack, drive the hips through.
- Lock out with the glutes, no lean-back.
Common mistakes
- Hyperextending at the top.
- Bar drifting forward.
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.