BACK · COMPOUND
Rack Pull
A partial-range deadlift variation performed with the bar starting above the floor.
Primary musclesBack, Glutes
Secondary musclesHamstrings, Forearms, Core
EquipmentBarbell, Rack
DifficultyIntermediate · Hinge
How to perform
- Set the bar at an appropriate rack height and brace before lifting.
- Drive the hips forward while keeping the bar close.
- Lower the bar under control to the pins.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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