Rack Pull

lower back, traps, lats, glutes, hamstringsBarbell, Power Rack

A deadlift variation where the barbell is set on blocks or rack safety pins above floor level. It targets the back and glutes, allowing you to overload safely with heavy weight.

How to do it

1Set the barbell on blocks or pins at or just below knee level, touching your shins.

2Hinge at your hips with a flat back and grip the bar at shoulder width.

3Brace your core, pull your shoulders down, and pull the slack out of the bar.

4Drive through your legs and glutes, pushing your hips forward to stand up fully.

5Lower the bar smoothly back to the pins by hinging at your hips and keeping a neutral spine.

Common mistakes

Rounding your lower back during the lift, which dramatically increases injury risk under heavy loads.

Leaning back excessively at the top, overloading your lumbar spine.

Letting the bar drift away from your legs, placing unwanted strain on your lower back.

Breathing

Inhale and brace your core before lifting, then exhale once you pass the sticking point.

Make it harder or easier

To make it easier, set the pins above knee level or drop the weight. To make it harder, lower the pins or add a pause before lifting.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.