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Glutes · Advanced

Barbell Rack Pull

Partial-range deadlift started from safety pins at a programmed height in a power rack.

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Barbell Rack Pull demonstration

Exercise overview

Training details

GlutesHamstringsLower BackUpper BackForearms

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the bar on rack pins below, at, or just above knee height as programmed.
  2. 02Stand with the bar close to the thighs and grip it with the lats tight.
  3. 03Brace hard and pull the bar from the pins by driving the hips forward.
  4. 04Keep the bar close and avoid leaning back after lockout.
  5. 05Lower the bar back to the pins under control and reset each rep.

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Variations

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Alternatives

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