Barbell Rack Pull

Barbell Rack Pull


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



In power rack, with barbell on safety bar in low position, place feet shoulder width or slightly narrower beneath bar. Squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip.


Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.


Throughout lift, keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Grip strength and strength endurance often limit ability to perform multiple reps at heavy resistances. Gym chalk, wrist straps, grip work, and mixed grip can be used to enhance grip. Mixed grip indicates one hand holding with overhand grip and other hand holding with underhand grip.

Barbell Rack Pull emphasizes mid portion of Deadlift and allows more weight to be used while sparing leg involvement. Measuring bottom of plates from ground: 2" (5 cm), 4" (10 cm), 6" (15 cm), or higher can be used.

Heavy barbell deadlifts significantly engages Latissmus Dorsi. Movement can be used interchangeably with Barbell Block Pull. See Barbell Rack Pull under Erector Spinae. Also see Deadlift Analysis.

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