The rack pull is a specialized weight training exercise performed within a power rack or cage, serving as a partial range of motion deadlift. The barbell is set on safety pins or blocks at an elevated height, significantly shortening the distance the weight must travel. This modification allows for an overload, meaning a lifter can use heavier weight than a traditional deadlift, specifically targeting the upper portion of the pull. It is useful for addressing weaknesses in the lockout phase of a full deadlift.
Preparing the Setup
The initial setup defines the exact range of motion for the lift and is fundamental to safety. The bar height should typically be set just below or slightly above the kneecap, or around mid-shin level. This elevation ensures the exercise focuses on the hip-hinge pattern rather than becoming a simple shrug. The barbell must securely rest on the safety pins or J-cups of the power rack, protecting against injury if the weight needs to be dropped.
The lifter’s stance often mimics a conventional deadlift, with feet placed about hip-width apart. For the grip, lifters can choose a double-overhand (pronated) grip, a mixed grip, or a hook grip, depending on the weight. Since the goal is to overload the posterior chain, using lifting straps is common to prevent grip strength from becoming the limiting factor. Position the shins close to the bar, ensuring the barbell is over the middle of the foot for the most stable lifting position.
Executing the Movement
Once the setup is complete, position the body with hips slightly higher than the knees, establishing a strong, neutral spine. Take a deep breath into the abdomen and brace the core, creating intra-abdominal pressure to stabilize the torso. Before initiating the pull, pull the shoulders back and down, engaging the latissimus dorsi muscles to “pull the slack” out of the bar and ensure the barbell is tight against the pins.
The actual movement is initiated by driving the feet down into the floor, pushing the hips forward, and simultaneously extending the knees. The goal is to move the barbell in a straight vertical path, keeping it in constant contact with the legs throughout the ascent. Maintaining a rigid torso and a neutral head position helps prevent the spine from rounding under the heavy load.
The rep is completed by achieving a full, upright lockout, involving forcefully squeezing the glutes and fully extending the hips. The shoulder blades should be retracted at the top, ensuring the torso is vertical without hyperextending the lower back. To lower the weight, the movement must be controlled and reversed: push the hips back first, then bend the knees, guiding the bar back down to the pins. The descent should not be rushed, as this controlled lowering phase prevents the bar from bouncing off the rack.
Targeted Muscle Groups
The reduced range of motion shifts the exercise emphasis compared to a full deadlift. The upper back muscles, specifically the trapezius and rhomboids, receive significant stimulus, working to maintain a retracted shoulder position against the heavy load. This builds thickness and strength across the upper back.
The erector spinae, the muscles running alongside the spine, are engaged to maintain spinal rigidity and neutral posture throughout the lift. While the glutes and hamstrings are still involved as hip extensors, their contribution is less pronounced than in a deadlift from the floor due to minimal knee flexion. The ability to handle supramaximal loads—weights greater than a lifter’s maximal deadlift—makes the rack pull a tool for overloading the posterior chain.
Key Form Adjustments
Several common form issues can compromise the effectiveness and safety of the rack pull. One frequent mistake is allowing the upper back to round, which places stress on the spine and reduces muscular engagement. To correct this, the lifter must focus on keeping the chest up and the shoulder blades pulled back, maintaining a rigid torso throughout the lift.
Some lifters try to gain momentum by forcefully slamming the barbell into the pins, known as bouncing the weight. This technique removes tension from the working muscles and defeats the purpose of the controlled strength exercise. Instead, lower the bar with control until it gently rests on the pins before starting the next rep. If the hips shoot up too quickly at the start of the pull, it indicates a lack of coordination between the hip and knee extension. Setting the pins slightly lower or consciously initiating the movement by driving the feet down helps synchronize the movement and ensure a balanced pull.