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Barbell Rack Pulls

A deadlift variation using a rack to limit range of motion and focus on the top portion of the deadlift movement for back and grip strength.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Set the barbell on safety pins at knee height or slightly below. Stand with feet shoulder-width apart and grasp the barbell with hands shoulder-width apart. Keep your back straight and pull the barbell up by extending your hips and knees. Lower the barbell back to the rack with control.

Starting Position

Begin standing with feet shoulder-width apart, bent forward with back straight, grasping the barbell on the rack.

Finishing Position

Return to the starting position with barbell on the rack, maintaining proper form throughout the movement.

Form Cues

Keep your back straight, pull the barbell up, extend your hips, control the movement

Common Mistakes

Rounding the back, using momentum, not maintaining proper form, rushing the movement

Progression Tips

Increase weight, lower the rack height, perform full deadlifts, or add resistance bands.

Regression Tips

Use lighter weight, raise the rack height, or perform with dumbbells first.

Safety Notes

Stop if you experience pain in the lower back, knees, or shoulders. Maintain proper form to avoid injury. Ensure the rack is properly set up and secure.