The rack pull is a partial deadlift: the bar starts above or around your knees, so you can handle more than your normal max.
1Starting position2End position
Setup
Set the safety pins or blocks so the bar sits just below or just above your knees. Step in close, feet hip-width, grip at shoulder width. Back flat, shoulders over the bar.
Execution
Set the bar on the rack pins just below your knees and stand to it like a deadlift: feet under your hips, grip shoulder-width, back flat with its natural arch.
Exhale and extend your hips and knees, pulling the bar up to a full lockout, pulling your shoulders back at the top.
Inhale and return the bar to the pins — set it down, don't drop it.
Common mistakes
Bar set too high — it turns into a shrug; start around your knees.
Rounded back under heavy weight — if your back won't hold, the weight is too heavy.
Leaning back at the top — standing tall and squeezing your glutes is enough.
Dropping the bar onto the pins — lower it under control.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
