A hip-hinge barbell lift performed from rack pins just below the knees that strengthens the posterior chain, especially the glutes and hamstrings.
How to do the Rack Pull (Barbell)#
- Set the safety pins so the bar sits slightly below your knees.
- Stand with the bar over mid-foot and hinge at the hips to grip the bar with a double overhand or mixed grip.
- Brace your core and keep a neutral, flat back before you begin the pull.
- Drive your hips forward and extend your knees together to lift the bar, keeping it close to your legs.
- Retract your shoulder blades briefly at the top, then lower the bar under control back to the pins.
Muscles worked#
- Primary: Lower back, Glutes, Hamstrings
- Secondary: Traps, Upper back, Quads, Forearms, Lats
Common mistakes#
- Rounding the lower back during the pull.
- Letting the bar drift away from the legs.
- Bending the knees excessively so the movement turns into a squat.
- Hyperextending the spine at the top of the lift.
