How to perform the Rack Pull
- 1Set a barbell on safety pins or blocks around knee height, stand with your feet about hip-width, and grab the bar just outside your legs with your chest up, back flat, and the bar close to your body. Bend your knees slightly, push your hips back, and take a deep breath to brace your core before you start the lift.
- 2Push the floor away through your heels, drive your hips forward, and stand tall by squeezing your glutes and upper back without leaning backward, then slowly lower the bar back to the pins while keeping it close to your legs. Exhale near the top, then reset your breath and brace again before each new rep, keeping the motion smooth and controlled instead of jerking the weight up.
Coach tips
- Keep the bar brushing your legs the whole way up and down to protect your lower back and stay strong through the lift.
- Think “chest up, ribs down, squeeze your abs” so your back stays flat and doesn’t round during the pull.
- Start lighter than you think, move in a slow and controlled way, and stop if you feel sharp pain in your lower back rather than normal working muscle fatigue.
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