Where do you start rack pulls?

The rack pull is typically done in a power rack (but can also be off blocks or even 45-pound bumper plates). You start the pull from about knee height (either slightly below or above the knees) and then pull the barbell to lockout. This reduced range of motion (ROM) strengthens the back half of the deadlift.

How do you grip a rack pull?

Keeping your back straight and looking forwards throughout the movement, lift the weight by driving your hips forwards and straightening your knees. Pull your shoulders back at the top of the movement, then slowly reverse the movement and lower the bar back into the power rack.

How much should you rack pull?

To use this exercise to gain strength, do 4-6 reps of rack pulls per set. If your focus is hypertrophy, higher reps per set are recommended. We advise 6-10 reps if your goal is to build muscle size.

Do rack pulls build lats?

Both movements can do a wonderful job at creating dense slabs of muscle in the traps, upper back, and lats. The rack pull can also work to increase strength and muscle hypertrophy, specifically due to the larger amounts of muscular demands imposed on a system when done at heavier loads in relation to the row.

Why are rack pulls harder than deadlifts?

The deadlift and rack pull are both hip-hinge movements, which activate the glutes and spinal erectors. While the deadlift is lifted from the floor, the rack pull is lifted from the rack at knee height. The rack pull is a shorter range of motion vs the deadlift, so you can usually lift more weight.

What are rack pulls good for?

With proper form, the rack pull can build muscle mass and encourage muscle hypertrophy throughout your lower body—specifically in your hamstrings, spinal erectors, quadriceps, and lower back muscles. Rack pulls can increase your pulling strength and grip strength.

Can I do rack pulls instead of deadlifts?

Can You Do Rack Pulls Instead of Deadlifts? Yes, you can do rack pulls instead of deadlifts. You would consider this option if you want to focus more on your glutes and back extensors.

What are rack pulls and how effective are they?

In short, rack pulls are a modified deadlift with a limited range of motion. Rack pulls are performed in a rack (duh). The bar is set on the safety guides at about knee height, depending on how deep you want the range of motion. Rack pulls are effective at really working your lower back since you’re not limited by leg strength like deadlifts.

What are the benefits of a rack pull?

The rack pull is a compound movement that builds total-body strength with an emphasis on the back and lower body. The rack pull is beneficial for teaching correct deadlift form by limiting the range of motion because you pull the weight from a rack around knee height, instead of pulling from the floor.

What is rack pull exercise?

The rack pull is a free weights and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the calves, forearms, glutes, hip flexors, lats, lower back, middle back, quads and traps. The only rack pull equipment that you really need is the following: barbell and squat rack.