Rack Pull
Compound exercise targeting the lower back with a barbell. Hip hinge: push the glutes back with a flat back until you feel the hamstrings, then drive the hips forward to stand.
Muscles worked
- Lower back (primary)
- Traps
Equipment
Barbell
How to do it
- Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
- With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
- Return the weight to the pins and repeat.
Sets and reps to start with
3 sets of 6 reps, 150 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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