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Rack Pull

INTERMEDIATE

Rack Pull

Rack Pull builds muscle mass and encourages muscle hypertrophy throughout your lower body—specifically in your hamstrings, spinal erectors, quadriceps, and lower back muscles. Moreover, rack pulls can increase your pulling strength and grip strength.

STRENGTH INTERMEDIATE BARBELL SQUAT RACK

Demonstration Video

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Target Muscles

Layer 1
BACK GLUTES HAMSTRINGS

Instructions

  1. Place the barbell on a squat rack just above your knees. Stand with your feet shoulder-width apart and bend your knees, leaning forward slightly at the hips to grab the bar with one palm out and the other in.
  2. Quickly extend your knees and hips by pulling the weight up and back until your body is fully locked. Pause and then return the barbell to the starting position.

Tips

  • Keep your chest up and your shoulders back.
  • Start with your heels.
  • Keep your torso straight and straight, supporting your torso as you move.

Alternative Exercises

Trap-Bar Deadlift
BEGINNER

Trap-Bar Deadlift

STRENGTH TRAP BAR

Trap-Bar Deadlift is an extremely effective exercise for building strength and explosive power. It develops the glutes, hamstrings, and back. Trap-bar deadlift can be good for those people who have back issues as it puts less strength on the lumbar spine.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024