Smith Rack Pull
Description
The Smith rack pull is a partial-range deadlift variation performed on a Smith machine, starting with the bar set above knee height. The partial range allows much heavier loading than a full deadlift, building the upper portion of the lift, traps, and grip. The Smith machine's fixed path simplifies the movement.
Muscle Group
Equipment Required
Smith Rack Pull Instructions
- Set the Smith machine bar at just above knee height. Load it with heavy weight.
- Stand with feet hip-width apart underneath the bar.
- Hinge forward and grip the bar with hands just outside your knees, overhand grip.
- Set your back flat. Brace your core hard. Lift your chest.
- Drive through your feet and pull the bar straight up by extending your hips and standing tall.
- Lock out at the top with shoulders pulled back, hips fully extended.
- Lower under control back to the just-above-knee starting position.
- Use heavy weight — the partial range allows it. Excellent for building the upper portion of the lift.
Smith Rack Pull Form & Visual
Smith Rack Pull Benefits
- Allows much heavier loading than full deadlifts
- Builds the upper portion of the deadlift
- Develops trap and grip strength
- Easier on the lower back than full-range
- Useful for breaking through deadlift sticking points
- Smith machine simplifies the movement
Smith Rack Pull Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Trapezius (heavy)
- Latissimus dorsi
- Forearms and grip
- Quadriceps (slight)
Smith Rack Pull Variations & Alternatives
- Barbell Rack Pull
- Smith Deadlift
- Barbell Deadlift
- Smith Below-Knee Rack Pull
- Smith Above-Knee Block Pull
