Rack Pull

A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads.

How to do it

1. Set the safety pins in a power rack at knee height and place a loaded barbell on them.
2. Stand with feet hip-width apart and grip the bar just outside your legs.
3. Brace your core, retract your shoulder blades, and drive through your legs to lift the bar.
4. Lock out your hips and knees fully at the top.
5. Return the bar to the pins under control and reset before the next rep.

Tips

• Use a hip-hinge pattern — keep the bar close to your body throughout.
• Rack pulls allow loads well above your full deadlift max to overload the lockout.
• Focus on upper back tightness to prevent rounding at heavy weights.

Muscles

Primary: Erector spinae, Glutes (max), Hamstrings, Traps

Secondary: Forearm flexors, Forearms, Lats