Rack Pull
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Lower back, Traps, Lats, Forearms
- Equipment
- Barbell
- Movement pattern
- Hinge
Steps
- 1 Stand inside a power rack with a barbell set on safety pins at knee or mid-shin height. Position your feet hip-width apart, with the barbell over your mid-foot.
- 2 Hinge at your hips and bend your knees to grasp the barbell with an overhand, shoulder-width grip. Keep your back straight and chest up.
- 3 Drive through your heels and extend your hips and knees to lift the barbell, pulling your shoulders back as you stand upright.
- 4 Reverse the movement by hinging at your hips and bending your knees, lowering the barbell with control back to the safety pins.
