Rack pull
- Intermediate
- Barbell
Bar close, finish by squeezing glutes
Muscles worked
- Primary:
- Back
- Secondary:
- Glutes, Hamstrings, Traps
How to do it
- Set the bar on the rack pins at knee height or just below.
- With a neutral back and the bar against your legs, extend your hips until you stand tall.
- Lower the bar under control back to the pins.
Common mistakes
- Pulling with a rounded back.
- Leaning back and arching your lower back at the top.
Tips
- Loads the top half of the deadlift with less fatigue than a full pull.
- Finish by squeezing your glutes, not by leaning back.