Barbell Rack Pull
Barbell rack pull is a partial-range deadlift variation from knee height that targets the glutes, hamstrings, traps, and erector spinae to build posterior chain strength and improve deadlift lockout; commonly used for heavy overload training.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Lower Back, Traps
Secondary Muscles
Forearms, Quads, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps
Glutes
8/10Glute Max
Lower Back
8/10Erector Spinae
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lats
6/10Forearms
5/10Quads
4/10Abs
3/10Programming
Typical Rep Range
1-8 reps
Rest Between Sets
180-300 seconds • Longer for heavier sets
How to Perform
Set the barbell on safety pins in a power rack at knee height. Stand with feet hip-width apart, shins touching the bar, and grip it outside your knees with a mixed or overhand grip.
- Brace your core and engage your lats.
- Drive through your heels to extend hips and knees simultaneously.
- Pull the bar straight up along your shins and thighs.
- Lock out by fully extending hips and squeezing glutes.
- Lower the bar controlled by pushing hips back and bending knees.
- Reset on pins before next rep.
Coaching Tips
Form Cues
- Keep bar close to body
- Neutral spine throughout
- Squeeze glutes at top
- Push floor away
- Shoulders back and down
Breathing
Inhale deeply to brace core before pulling; exhale fully at lockout.
Tempo
2-0-1
Range of Motion
Start from knee height on pins; lift to full hip and knee extension without hyperextending back.
Safety
Safety Notes
- Avoid rounding spine under load
- Use collars on plates
- Start with lighter weights
- Do not bounce bar off pins
- Consult if lower back issues present
Spotting
Use rack safeties for protection; spotter assists with heavy loads by supporting from sides during lockout.
Common Mistakes
- Rounding back during pull
- Yanking bar off pins
- Hyperextending at lockout
- Flared elbows
- Incomplete reset on pins
When to Avoid
- Acute lower back pain
- Herniated discs
- Recent spinal injury
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder external rotation for grip
Build Up First
- Mastery of conventional deadlift form
- Hip bracing competency
Also known as
Rack Deadlift, Pin Pull, Elevated Deadlift
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