Rack Pull

Setup

1. 01Set the safety pins in a power rack so the bar sits just below or at knee height.
2. 02Stand with the bar over midfoot and grip just outside the legs.
3. 03Hinge to the bar, set a flat back, and pull the slack out against the pins.
4. 04Engage the lats so the bar stays tight to the legs.

Execution

1. 01Drive through the floor and stand up by extending the hips and knees together.
2. 02Keep the bar dragging up the thighs to lockout.
3. 03Finish tall with glutes squeezed and shoulders down, not shrugged or leaned back.
4. 04Lower the bar under control back to the pins and reset.

Checkpoints

• -Back stays flat from setup through lockout.
• -The bar stays in contact with the thighs on the way up.
• -Lockout comes from hip extension, not lumbar hyperextension.
• -Each rep resets fully on the pins with rebuilt tension.

Common mistakes

• -Setting the pins too high, turning the lift into a shrug with a bend.
• -Bouncing the bar off the pins between reps.
• -Hyperextending the lower back to exaggerate the lockout.
• -Chasing loads so heavy that position collapses off the pins.