VARIATIONS
- ACFT Low-Handle Trap Bar DeadliftGlutes · Hamstrings · Trap Bar
- Barbell Stiff-Leg DeadliftGlutes · Hamstrings · Barbell
- Barbell Romanian DeadliftHamstrings · Barbell
- Smith Machine Stiff-Leg DeadliftGlutes · Smith Machine
- Machine Stiff-Leg DeadliftGlutes · Hamstrings · Machine
- Dumbbell Deadlift to Upright RowLower Back · Back · Dumbbell
Rack Pull
Bar lifts from pins just below knee height
This partial deadlift variation targets the lower back and lockout strength by lifting from an elevated position. It allows for heavier loads than a standard deadlift to overload the posterior chain.
HOW TO DO IT
- Set safety pins in a power rack just below knee height.
- Stand with feet hip-width apart and grip the bar overhand.
- Retract shoulder blades and brace your core tightly.
- Drive hips forward to extend the spine and stand tall.
- Squeeze glutes at the top without leaning backward.
- Lower the bar back to the pins with control.
COMMON MISTAKES
- Hyperextending the lower back at the top of the lift.
- Using arms to pull the weight up instead of hips.
- Rounding the shoulders forward under heavy load.
- Bouncing the bar off the safety pins.
TIPS
- Think about pushing the floor away with your feet.
- Keep the bar in contact with your thighs throughout.
- Maintain a neutral spine from start to finish.
SAFETY
- Avoid hyperextension at the top to prevent spinal shear forces.
- Ensure safety pins are securely locked before loading heavy weight.
DETAILS
- Muscles
- Lower BackBack
- Equipment
- BarbellPower Rack
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Rack pull
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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