This exercise helps you lift heavier weights, improving your deadlift.

Because you can adjust the height of the bar, it's good for beginners and experienced lifters.

Rack pulls help you lift explosively and use your muscles more effectively.

Adding rack pulls to your workouts can make you a much stronger lifter.

They work your hamstrings, glutes, and lower back muscles. Stronger muscles in these areas make you stronger overall.

Rack pulls help you get better at deadlifts.

They focus on the hardest part of a deadlift: lifting the weight up. This makes the full deadlift easier.

Rack pulls help you lift things more powerfully and quickly.

This is useful for sports and activities that need explosive movements.

You can adjust how high the bar starts.

This means people of all fitness levels can do rack pulls safely and effectively. Beginners can start higher, while more advanced lifters can start lower.

Rack pulls are safer than regular deadlifts for lifting heavy weights.

Because you lift from a higher position, there's less strain on your body, reducing the chance of getting hurt.

Get ready: Stand with your feet about as wide as your shoulders. Your shins should be close to the bar. This stance gives you a stable base for lifting.

Grip the bar: Bend at your hips to reach the bar. Grab it slightly wider than your shoulders. You can use both hands overhand or one overhand and one underhand (mixed grip). A mixed grip helps prevent the bar from rolling.

Good posture is key: Keep your chest up, your back straight, and your shoulders relaxed but down. This protects your spine and lets you lift more effectively.

Lift with power: Push through your heels to lift the bar. Stand up straight, extending your hips fully at the top. Squeeze your buttock muscles at the top of the movement. This is the main power part of the lift.

Lower slowly: Carefully lower the bar back to the rack. Control the movement all the way down. Don't just drop it. This helps prevent injuries and builds strength more effectively.

Important tip: Always keep your back straight and in a natural position during the entire lift. This protects your spine from injury and lets you get the most out of your workout.

Here are some ways to change up your rack pulls to make them even better:

Deficit rack pulls: Start by standing on a platform or weight plate. This makes the lift harder because you're pulling from lower down. It's really good for getting stronger at the very beginning of a deadlift.

Snatch grip rack pulls: Use a wider grip than normal. This works your upper back and traps (muscles in your neck and shoulders) more. It also helps you build better shoulder stability.

Single-leg rack pulls: Lift the barbell while standing on one leg. This improves your balance and makes your core muscles work harder. It's helpful if one side of your body is stronger than the other.

Paused rack pulls: Pause briefly at the top of the lift. Holding the weight for a moment makes your muscles work longer and harder, helping you build more muscle and strength.

Each of these changes makes the exercise different, helping you get stronger and improve your balance in different ways. Try them out to see what works best for you!

Barbell Romanian Deadlifts (RDLs): RDLs are excellent for strengthening your hamstrings and glutes (butt muscles). They're different from rack pulls because you lift the weight from the ground, working your muscles through a bigger movement. This helps you become more flexible and improves your deadlift form.

Barbell One-Arm Side Deadlifts: This exercise works your hamstrings and glutes, but it also makes your core (middle) muscles work hard to keep you balanced. Lifting one weight at a time helps fix any muscle imbalances you might have—something regular rack pulls might miss.

Barbell Bent-Over Rows: While this exercise mainly focuses on your upper back muscles, it also uses your lower back and glutes. Strong upper back muscles improve your posture and overall strength, which works well with the benefits you get from rack pulls.

Adding these exercises to your workout gives you variety and works different muscles. This improves your overall strength and how well you perform. Experiment to find what suits you best!

Focus on your hips, not your knees: Rack pulls are mostly about moving your hips. Don't bend your knees too much; keep them slightly bent. The power should come from your legs and hips, not from bending your knees deeply.

Use your legs and back, not your arms: Your arms are just for holding the bar. The real work should be done by your legs and back muscles. Think about pushing the floor away with your feet and squeezing your back muscles as you lift.

Start light, then add weight: Master the correct form before you start adding weight. It's better to lift a lighter weight perfectly than a heavier weight incorrectly. Once you're comfortable with the form, gradually increase the weight to challenge your muscles and get stronger.

This exercise focuses on the lower part of a deadlift, making it easier to lift heavier weights and improve your overall deadlift.

Start by setting the barbell at a height where you can comfortably grip it, usually around your knees or mid-shin.

Keep your back straight, core tight, and feet shoulder-width apart. Imagine a straight line from your head to your heels.

Pull the barbell upwards, keeping your back straight and driving through your heels. Focus on squeezing your glutes at the top of the movement.

Lower the weight slowly and in a controlled manner back to the rack. Avoid letting the weight drop.

Proper form is key to prevent injuries. If you're unsure about your form, it's best to have someone watch you or look up videos showing correct technique.

Start with a weight you can comfortably handle with good form. It's better to start lighter and focus on technique than to lift too heavy and risk injury.

Gradually increase the weight as you get stronger. Remember, consistent effort and proper form are more important than lifting extremely heavy weights.

Incorporate rack pulls into your workout routine 1-2 times a week, allowing for adequate rest between sessions. This allows your muscles to recover and grow stronger.