The barbell rack pull is a compound strength exercise that targets the glutes, hamstrings, and lower back. It involves lifting a barbell from a rack set at knee height, focusing on hip extension and posterior chain activation.
Also Works
HamstringsLower Back
How to Perform
1
Set up a barbell on a rack at knee height.
2
Stand with your feet shoulder-width apart, toes pointing slightly outwards.
3
Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
4
Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
5
Lower the barbell back down to the starting position by bending at the hips and knees.
6
Repeat for the desired number of repetitions.
Pro Tips
•Set the rack pins at knee height to focus on the lockout portion of the Deadlift and overload the glutes and traps.
•Pull the slack out of the bar by engaging your lats before driving through the floor with your legs.
•Lock out aggressively by squeezing your glutes and pulling your shoulders back at the top.
Common Mistakes
•Setting the pins too low, which essentially turns it into a deficit Deadlift rather than a lockout-focused exercise.
•Rounding the upper back to handle heavier weight, which can cause injury despite the shortened range of motion.
•Hyperextending the lower back at the top instead of achieving lockout through hip extension.