A rack pull is an excellent accessory exercise to assist in strengthening your posterior chain and ultimately improving your performance on your deadlifts.
How to perform a rack pull
in short, this move is very similar to a deadlift, except in this instance, the bar is positioned just below knee height.
The first thing to do is get the rack set up and test the barbell position while it is unloaded. Once you have the rack set up to a comfortable starting point.
You should approach, position and grip the bar as you would with a deadlift.
Ultimately you need to ensure proper and safe deadlift form as you lift the bar up and lock out. Hold at the top for a second and then finish by placing the bar back down onto the rack through the same controlled movement. Go for reps.
Rack pull: Common mistakes to avoid
Always treat your rack pull as you would your deadlift. Because it is highly likely you will be moving a lot of weight through this move. And when you’re moving a lot of weight, you need to be sure that you are doing so with the best possible form.
The most important thing by far is to ensure that your back is as neutral as possible throughout this exercise. You should avoid rounding your back and/or over-exaggerating the lower back arch.
Reps and sets
As with all exercises, your rack pulls should be worked into your overall bigger picture. And of course, how many reps and sets you perform with each exercise depends entirely on where you are physically and ultimately your desired outcomes.
As a rule of thumb; beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Try to avoid overcomplicating things early on. Instead, worry about laying a solid foundation and the rest will come with experience.
And finally, more advanced lifters should consider their current strength and goals.
Beyond the rack pull...
More back exercises coming soon...
Just so you know, this list of back exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.