Rack Pull

Body region

• Back
• Glutes
• Legs

Muscles

Main

• Trapezius
• Erector Spinae
• Gluteus Maximus

Helps

• Latissimus Dorsi
• Rhomboids
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the safety pins in a squat rack so the bar sits at or just above the knees.
2. Stand close to the bar, hinge down and grip just outside the legs.
3. Pull your shoulders back, brace your abs and drive up with the legs and hips.
4. Lock out by standing tall, then lower the bar to the pins under control.

Cues

• Pull the bar into your legs.
• Squeeze the glutes to finish.
• Keep the neck neutral and the chest tall.

Common mistakes

• Leaning back at lockout.
• Rounding the back while loading too heavy.
• Bouncing the bar off the pins between reps.
• Letting the bar drift away from the legs.

Alternatives

• Block Pull
• Deadlift