Barbell Rack Pull
Auto DetectedA partial deadlift performed from safety pins in a rack, reducing the range of motion. It primarily targets the glutes, hamstrings, upper back, and traps for developing lockout strength and back thickness.
About Exercise
Equipment
Barbell, Squat Rack, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Traps
7/10Upper Traps, Mid Traps
Quads
4/10Vastus Lateralis
Forearms
4/10Flexors
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-300 seconds • Longer rest periods (2-5 minutes) are recommended for heavier sets to ensure maximal effort and recovery.
How to Perform
Set the rack safeties or pins so the barbell sits slightly below or at knee level. Load the barbell, approach the bar with a hip-width stance, and grip slightly wider than shoulder-width.
- Hinge at the hips and bend the knees slightly to grip the bar with a tight, overhand or mixed grip.
- Set your back flat, chest up, and pull the slack out of the bar.
- Drive your feet through the floor, extending your hips and knees simultaneously.
- Pull the bar up until you are standing tall, squeezing the glutes at the top.
- Control the bar back down to the pins, maintaining tightness.
- Reset quickly before beginning the next repetition.
Coaching Tips
Form Cues
- Chest proud
- Hips forward
- Pull slack out
- Shoulders back and down
- Brace hard
Breathing
Inhale deeply and brace your core (Valsalva maneuver) before the lift, holding your breath until you complete the lockout, then exhale slowly.
Tempo
1-0-1
Range of Motion
Lift the bar from the pins until hips and knees are fully extended and the torso is erect; avoid hyperextending the lower back at the top.
Safety
Safety Notes
- Always use safeties/pins securely locked in place
- Maintain a neutral spine throughout the entire lift
- Use wrist straps for very heavy loads if grip is limiting
Spotting
Not recommended; the safeties/pins serve as the necessary spot. Ensure pins are set to catch the bar if you fail.
Common Mistakes
- Rounding the upper or lower back
- Dropping the hips too low (squatting)
- Lifting with momentum/bouncing off pins
- Hyperextending the back at lockout
When to Avoid
- Acute lower back pain or injury
- Severe spondylolisthesis
- Herniated disc issues
Flexibility Needed
- Adequate hamstring flexibility for hip hinging
- Good shoulder stability
Build Up First
- Competency in the hip hinge pattern
- Ability to maintain a neutral spine under load
Also known as
Rack Pulls, Rack Deadlift
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