Back · Lower back · Barbell
Rack Pull
The rack pull is a partial deadlift from pins or blocks, usually set around knee height. The shorter range lets you hold more weight than in a full deadlift, which builds the lockout, the upper back and the grip.
How to
Barbell- 1 Set the bar on pins at knee height.
- 2 Pull to lockout, driving the hips forward.
- 3 Lower under control back to the pins.
Tips
- Pin height sets the difficulty: lower pins make the lift closer to a full deadlift.
- Use it to load the top of the pull heavier than you can from the floor.
- Set the same brace and back position as a deadlift before each rep.
Common mistakes
- Bouncing the bar off the pins between reps.
- Hitching the bar up the thighs in small jerks.
- Treating it as a shrug and ignoring the hips.
Muscles worked
Main
- Glutes
- Upper back and traps
Also working
- Lower back
- Hamstrings
- Forearms and grip
Breathing and bracing
Brace with a big breath before each pull and breathe out at lockout.
Sets and reps
- Strength
- 3–5 sets of 3–5 reps, 3 min rest
- Where it fits
- After deadlifts, or in place of them in a lighter week
Setup
- 1 Set the pins or blocks so the bar sits just below or just above the knees.
- 2 Stand with the bar against the legs, feet hip-width.
- 3 Grip the bar just outside the legs.
- 4 Hinge with a flat back, pull the slack out and brace.
Technique in detail
- Drive the hips forward to lift the bar.
- Keep the bar in contact with the thighs.
- Stand tall with the shoulders back and the glutes squeezed.
- Lower the bar back to the pins under control.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Does the rack pull replace the deadlift?
No. It trains the top half only; the start from the floor still needs the full lift.
Below or above the knee?
Below the knee is closer to the deadlift; above the knee lets you go heavier and works the upper back and traps more.
How much heavier than my deadlift can I go?
Often 10–20% more from above the knee. Keep the back flat; heavier on its own is not the goal.
Log it in Volu(me)
Add Rack Pull to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.