Demo & instructions
Rack Pull
Also known as: Partial Deadlift, Block Pull, Elevated Deadlift
Instructions
A deadlift that starts from the rack's safety bars, usually around knee height. The shorter range lets you handle heavy loads and build a strong lockout, upper back, and grip.
- Movement
- Hinge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 1–10 reps
Setup
- 1Set the safety bars so the barbell rests just below or just above your knees.
- 2Stand with feet hip-width apart and your shins close to the bar.
- 3Hinge at the hips with a flat back and grip the bar just outside your legs.
- 4Pull the slack out of the bar and squeeze your armpits tight.
Execution
- 1Brace hard and push the floor away as you drive your hips forward.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
