Rack Pulls
Rack Pulls are a compound exercise and primarily target the muscles of the lower back, including the erector spinae. To a lesser degree, they also work the glutes, hamstrings, and traps.
Equipment
Barbell
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
Rack Pulls are a powerful compound exercise designed to target the posterior chain, particularly the lower back, glutes, and hamstrings, while also engaging the upper back and traps. By performing this movement with the barbell elevated on a rack or blocks, lifters can focus on the top half of the deadlift motion, allowing for heavier loads and reduced strain on the lower back. This makes rack pulls an excellent choice for building strength and muscle mass, improving deadlift performance, and enhancing overall back development. Whether you're a seasoned lifter or a beginner looking to increase your pulling power, incorporating rack pulls into your routine can provide substantial benefits.Execution
How to Perform Rack Pulls
Setup
- Set the safety pins or bars in a power rack to just below knee height. This will be your starting position.
- Load the barbell with the desired weight and ensure it is centered on the safety pins.
- Stand with your feet hip-width apart, toes pointing slightly outward, and position yourself so the barbell is over the middle of your feet.
- Bend at the hips and knees to lower your torso and grasp the barbell with a shoulder-width, overhand grip (or mixed grip if preferred).
- Engage your core, retract your shoulder blades, and keep your back straight and chest up.
Execution
- Take a deep breath and brace your core.
- Push through your heels and extend your hips and knees simultaneously to lift the barbell off the safety pins.
- Keep the barbell close to your body as you lift, maintaining a straight back and neutral spine.
- Continue to lift until you are standing fully upright with your hips locked out and shoulders back.
- Pause briefly at the top of the movement, ensuring full hip extension and a strong, stable position.
Finishing
- Begin the descent by pushing your hips back and bending your knees slightly.
- Lower the barbell in a controlled manner, keeping it close to your body and maintaining a straight back.
- Return the barbell to the safety pins, ensuring it is securely placed before releasing your grip.
- Reset your position and prepare for the next repetition, or unload the barbell if you have completed your set.