Barbell Rack Pull
Description
The barbell rack pull deadlifts a barbell from elevated pins (typically just below or above the knees). The shorter range of motion allows much heavier loading than full deadlifts and builds upper back, trap, and lockout strength. It is a staple in powerlifting accessory work.
Equipment Required
Barbell Rack Pull Instructions
- Set safety pins in a power rack at your desired height (just below knees, at knees, or just above knees).
- Place the barbell on the pins. Stand with feet hip-width apart, toes under the bar.
- Grip the bar with an overhand or mixed grip.
- Drop your hips. Pull your shoulders back. Brace your core.
- Drive through your feet and pull the bar up to lockout.
- Hips and shoulders fully extended at the top.
- Lower the bar back to the pins under control.
- Use heavy weight (often 110-130% of your full deadlift max).
Barbell Rack Pull Form & Visual
Barbell Rack Pull Benefits
- Allows heavy overloading beyond full deadlift max
- Builds upper back and trap strength
- Develops lockout strength
- Trains grip with heavy weight
- Useful powerlifting accessory
- Builds confidence with heavy loads
Barbell Rack Pull Muscles Worked
- Erector spinae
- Trapezius (heavy)
- Latissimus dorsi
- Gluteus maximus
- Forearms and grip
- Quadriceps
Barbell Rack Pull Variations & Alternatives
- Barbell Deadlift (full range)
- Barbell Romanian Deadlift
- Block Pulls
- Trap Bar Deadlift
- Snatch-Grip Rack Pull
