# Rack Pull (Barbell)

> A deadlift from rack pins set just below the knee that overloads the top half of the pull and trains the back and glutes.

Page: https://fitnessie.app/exercises/rack-pull/
Type: Barbell · Hinge
Demo video: https://fitnessie.app/demos/rack-pull-barbell/5c935c8947c74f11.mp4

## How to do it

1. Set the bar on the pins just below your knees and stand with it over mid-foot in your deadlift stance.
2. Hinge down, bend your knees slightly, and grip the bar with your shoulders over or just ahead of it.
3. Pull the bar up close to your body with a straight back and arms.
4. Lock your hips out, hold briefly, then lower the bar back to the pins under control.

## Key cues

- Bar over mid-foot
- Knees slightly bent, shoulders over the bar
- Bar stays close to your legs
- Hips fully locked out at the top

## Common mistakes

- Letting the bar drift away from your legs
- Rounding the back
- Leaning back at lockout
- Bending the arms to pull the bar

## Muscles worked

- Primary: Glutes and lower back
- Secondary: Hamstrings, adductors, traps and forearms

## Equipment

Barbell and squat rack.

## References

- [StrengthLog: Rack Pull](https://www.strengthlog.com/rack-pull/)
- [BarBend: How to Do Rack Pulls](https://barbend.com/rack-pulls/)