How To Do Rack Pulls Like An Expert (The Complete Guide)

The rack pull is a deadlift variation that competitive and recreational strength athletes use to improve the top half of their deadlift, strengthen their grip, and spare their lower back. Below, we’ll break down what the rack pull is, how it may benefit you, and how you can use it to get really freakin’ strong. 

Key Takeaways

1. The rack pull is a barbell deadlift performed with a shortened range of motion. The strength you gain from the rack pull transfers to the standard deadlift.

2. The rack pull strengthens the lockout (or top half) of your deadlift by allowing you to pull heavy weights in that specific range of motion.

3. The shortened range of motion ensures your torso stays more vertical, reducing the stress placed on your lower back compared to full-range-of-motion deadlifts. 

4. Remember these cues when performing rack pulls: Keep your chest up, don’t round your back, and drive your hips forward—hard—to complete the lift. 

What Are Rack Pulls and What Are Their Benefits?

(See 00:27 in the video.)

The rack pull is a deadlift performed from the safety bars of a power rack in order to shorten the range of motion (ROM). The lifter starts the pull with the barbell set just below his or her knees, as opposed to the bottom of the shin, as would be the case with a deadlift done from the floor. Basically, you’re doing the top half of a regular deadlift.

Because the range of motion is shorter, and you begin the lift in a stronger biomechanical position, you’re able to use a heavier weight than you could deadlifting from the floor. Rack pulls, therefore, let you acclimate to handling more weight, and they train you to extend your hips more powerfully, strengthening the lockout portion of your deadlift. If you have a sticking point in your normal deadlift—that is, trouble getting the weight over your knees and to lockout—rack pulls can be beneficial. Using heavier than normal weights can also build up your grip, and that can translate to stronger deadlifts from the floor as well.

Additionally, the rack pull can be a friend to folks with an achy lower back, as the shorter range of motion allows you to stay more upright and takes some pressure off your lumbar region versus the more bent-over position of a conventional deadlift. If you’re trying to train around a back injury, you could use the rack pull in place of a deadlift for a while. This would allow you to train the same basic movement pattern and muscles, but with less risk of further injury.