Powerlifting · Recomp guide
Rack Pulls
The rack pulls is an intermediate powerlifting exercise for your lower back, using barbell.
- Main muscles
- Lower back
- Also works
- Forearms, Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Level
- Intermediate
Setup
Set the bar on the rack pins or blocks just below or just above your knees. Stand close with feet hip-width.
How to do it
- Grip just outside your legs and pull your shoulders back.
- Breathe in and brace.
- Drive your hips forward and stand up tall.
- Lower under control back to the pins.
Coaching cues
- Push your hips into the bar to finish.
- Lats tight, bar against your thighs.
Common mistakes
- Leaning back at the top.
- Shrugging or bending the arms to lift it.
Deficit Deadlift 
Rack Pull with Bands 
Seated Good Mornings 
Deadlift with Bands 
Deadlift with Chains 
Reverse Band Deadlift