Barbell Rack Pull

oec:barbell-rack-pull

A partial-range deadlift performed with the barbell resting on power rack pins or blocks, targeting the posterior chain and lockout strength.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Rack Deadlift, Rack Pull, Pin Pull

How to do it

Set the safety pins in a power rack so the barbell rests just below or just above knee height.
Load the barbell and step up to it with your feet hip-width apart and mid-foot directly under the bar.
Hinge at the hips, bend your knees slightly, and grasp the barbell just outside your legs with an overhand or mixed grip.
Pull the slack out of the bar, engage your lats, flatten your back, and brace your core.

Drive your feet into the floor and extend your hips and knees simultaneously to lift the barbell off the pins.
Stand fully erect by squeezing your glutes at the top without hyperextending your lower back.
Hinge forward at the hips and lower the barbell under control back onto the pins.
Come to a complete stop on the pins before initiating the next repetition.

Inhale deeply into your belly and brace before pulling; exhale once you reach the lockout or after lowering the bar back onto the pins.

Hyperextending the lumbar spine at lockout.: Finish the lift by squeezing the glutes into full hip extension without leaning your torso backward.
Bouncing the barbell aggressively off the safety pins.: Bring the bar to a dead stop on the pins between reps to eliminate momentum and protect equipment.
Allowing the upper or lower back to round under heavy loads.: Engage the lats to pack the shoulders and brace the core firmly prior to initiating the pull.

Ensure the rack is securely anchored or stable enough to support heavy loads on the safety pins.
Be aware that slamming heavy weights on rigid pins can damage barbells; use rubber-coated or strap safeties when available.

This record: CC-BY-SA-4.0.