Exercise Tutorial: Rack Pulls
Table of Contents
Rack pulls mimic the very same movement we see in deadlift movement patterns like a conventional deadlift, which can be used effectively for a stronger and more developed back. The Rack Pull can be done for those who just starting to deadlift due to the bar being at a higher level than a traditional deadlift.
We can also see less stress on our spine since we are able to be in a more upright position. This move will not only help your back gains but it can be used to increase your muscular power, endurance, and overall athleticism.
Learn how to do a Rack Pull safely and effectively with this step-by-step tutorial.
What Are Rack Pulls
The Rack Pull is a variation of a conventional deadlift consisting of a barbell and squat rack to place the barbell on. At times we see the bar just slightly below or above the knees depending on preference. Due to the bar being higher, we see a more upright posture and shorter range of motion resembling the top part of the concentric portion of the deadlift.
The Rack Pull is a variation of a conventional deadlift consisting of a barbell and squat rack to place the barbell on. At times we see the bar just slightly below or above the knees depending on preference. Due to the bar being higher, we see a more upright posture and shorter range of motion resembling the top part of the concentric portion of the deadlift.
How to Do Rack Pulls
To start the Rack Pull you will need a power squat or a squat rack and a barbell.
The first essential skill we want to learn first is the hip hinge which is a common term used in deadlift exercises.
Start by aligning the bar either slightly below the knees or slightly above
Place desired weight on the bar
Feet shoulder width apart, toes slightly pointed out with a slight bent at the knees and hinging at the hips
Grip the bar with a double overhand grip (palms face you) and maintain a hand position just slightly farther than shoulder width
Screw your few into the ground and keep a neutral spine and chin tucked
Begin “bending the bar” like you are about to snap the bar in half retracting your shoulder blades together
Brace your core, while lifting the bar off the rack straight up ensuring you standing nice and tall and not overextending bringing your head back
Repeat for desired reps and sets.
Rack Pulls Common Errors
Loading to Heavy- this movement may allow you to optimize load but ensure proper form is maintained
Rounded spine- To avoid injuries we want to ensure that a neutral back is maintained as well as using our hips to bend over (hip hinge)
The core is not braced- to ensure that we have stability throughout the movement we want to engage our core
No engagement of the lats- the best cue to ensure you always engage the posterior aspect (rear) is by “Breaking the bar”
Rack Pulls Muscles Worked
Here is a list of muscles you will target,
Rack Pulls Benefits
Improve Your Grip Strength
Improve Posture
You Can Overload/Add More Weight
Increase In Muscle Mass
Improve Your Grip Strength
Due to the need to hold the heavy weight, you can increase and help improve your grip strength.
Improve Posture
Most individuals have weak backs due to lifestyle habits. Rack pulls
will make our backs stronger and open up our chest muscles which can lead to better posture.
You Can Overload/Add More Weight
Since we start at a higher level in the deadlift it will allow us to load the movement
more which can help those who may have plateaued.
Increase In Muscle Mass
By progressing the movement through reps, sets, and or load we can progressively overload the targeted muscles for hypertrophy (growth).
Rack Pulls VS Deadlifts
Rack pulls mimic the traditional conventional deadlift, we target the same muscles and have to incorporate a hip hinge as well. But the true difference is the range of motion caused by the bar height. For rack pulls our primary focus is the top of the movement while for the conventional deadlift, we start with the bar completely on the ground going through a greater range of motion at the knee and hip joint.
They both have their benefits but Rack Pulls can be a great alternative for those who lack mobility and flexibility, as well as those who have consistent lower back pain when done correctly.
Rack Pull Alternatives
If you have no access to a squat rack but want to try a movement these alternatives are great that target similar/the same muscle groups:
Block Rack pulls (set bar on blocks or plates)
Rack Pull Variations
There are many variations that can be done for the rack pull, such as the following:
Smith Machine Rack Pull (more assistance)
Block Pulls
Snatch Grip Rack Pulls (wider arm position)
Banded Rack Pulls (for muscular power)
Isometric Rack Pull (hold 5-10secs)
High Rack Pull (start position at hips)
Rack Pulls Workout
You can incorporate the Rack Pull exercise into any of your workouts. It is typically added on days when you perform deadlifts, engage in full-body workouts, or focus on your back. However, this doesn't mean it can't be added to any workout routine. The number of sets, reps, and even rest time should be tailored to what you're training for, whether it's power, hypertrophy, or endurance.
For power phases, you might do 1-5 sets of 1-5 repetitions with a rest time of 3-5 minutes, using 70-95% of your maximum repetition. In contrast, a hypertrophy phase usually involves 3-5 sets of 8-15 repetitions with a 1-2 minute rest time, using 40-70% of your max repetition. Lastly, the endurance phase typically consists of 3-5 sets of 12-20 repetitions with a rest time of 1-3 minutes.
These numbers can vary depending on the individual and how their workout is structured. I typically recommend keeping notes on the amount of weight used and adjusting accordingly based on how it feels.
