The rack pull is a compound exercise, designed to replicate the top half of the deadlift, emphasising lockout and targeting the posterior chain. It works the lower back, glutes, hamstrings, and traps dominantly, as well as the forearms and biceps, depending on whether you’re using a mixed or double overhand grip. Its reduced range of motion and elevated starting position mean it’s less taxing on the quads compared to conventional deadlifts.

When performed correctly, rack pulls are an excellent way to build strength, power and core stability. Powerlifters and strongmen also use rack pulls either alongside regular deadlifts in a training block, or in rotation. This helps get their nervous system ready for a big lift and improves their pulling power.

How To Rack Pull

Setting up for a rack pull is easy: the barbell is supported by a Power Cage or jerk blocks, with the starting height typically set at knee or mid-shin level (though it can range from just off the floor to near lockout). Place the barbell on safety pins in a power rack, or blocks, to your desired height.

• Stand with your feet shoulder-width apart, with the barbell close to your shins.

• Grip the bar slightly wider than shoulder-width, using an overhand or mixed grip (you can use deadlift straps as the weight increases, but be sure to keep good posture and technique).

• Brace your core, retract your shoulder blades, and keep a neutral spine.

• Drive through your heels, extending your hips and knees to lift the Barbell and Weights.

• Lower the bar under control back to the rack, repeat as prescribed.

Rack Pulls vs Deadlifts

The main advantage of rack pulls come from the shortened range of motion, replicating only the top half of the conventional deadlift. It can be great for building lockout strength, and as the bar has less distance to travel, can often lend itself to a heavier top-end weight, or more weight moved in a single set than a conventional deadlift. As it is less taxing, you can keep a stronger form, making this exercise a safer alternative.

Due to the reduced range of motion, overall strength and functional gains can be reduced when performing rack pulls versus a conventional deadlift. The hardest part of a deadlift is getting the bar off the floor, so you could get a false sense of security during rack pulls and overload the bar.

Starting from an elevated position also means rack pulls don’t teach key cues like bracing and setup, which can make it harder to transition your hard work over to conventional deadlifts. Lastly, they can also feel awkward for some, potentially reducing performance or leading to the exercise being overlooked.

Should You Be Doing Rack Pulls?

Rack pulls provide a fantastic, challenging way to build strength and muscle in the lower back, hamstrings, glutes, traps, and forearms whilst using minimal workout equipment that can be found in most gyms. With adjustable starting heights, they can suit various training goals, from grip and lockout strength to lifting maximal loads. They’re typically less fatiguing than conventional deadlifts and often considered safer. With so much to love about them, why not give rack pulls a try? Looking to upgrade your home gym? Have a look at our range of Barbell Stands.

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Tags: Equipment > Bars & Weight Plates ; Equipment > Power Racks & Cages ; Exercise Type > Strength