What are rack pulls? A rack pull (or block pull) is a deadlift variation where you lift a loaded barbell from an elevated position, usually set on a squat rack or blocks just above or below the knees . In practice, you set the bar at knee height (or slightly above/below), assume a deadlift stance and grip, brace your core and lats, then extend the hips and knees to stand upright (full lockout) . This reduced range of motion (compared to a floor deadlift) allows you to use heavier loads and focus on the top “lockout” phase of the lift . To perform a rack pull properly:
- Setup: Position the safety bars or blocks just below knee level (mid-shin) if you need more range, or just above the knees if your sticking point is at lockout . Stand with feet about hip-width apart, shins close to the bar, and grip it just outside your knees.
- Form: Brace your core and retract your shoulder blades (keep chest up) as if deadlifting. Take a deep breath, engage your lats by “pulling the slack” out of the bar, and drive through the feet. Push the hips forward and extend the knees to lift the bar straight up, keeping the barbell close to your body .
- Lockout: Fully extend hips and knees, squeeze the glutes at the top, hold for a moment, then lower under control so you don’t slam the bar into the rack .
Muscles worked. Rack pulls heavily target the posterior chain. The primary movers are the glutes, hamstrings, and spinal erectors (lower back), which drive hip extension through the top of the lift . Because the range is shortened, quads contribute less than in a full deadlift but still help lock out the knees . The upper back and traps play a big role: you must keep your spine rigid, so the lats, traps, rhomboids and other upper-back muscles work to stabilize the load and maintain posture . Even the forearms/grip are challenged as you hold heavier weight . In summary, rack pulls stimulate whole-body strength, focusing on glutes, hamstrings, erectors, and upper-back musculature, with some quad and forearm engagement .
Key benefits of rack pulls: Because rack pulls let you use loads above your normal deadlift 1RM, they build lockout strength and grip strength. Training the shorter top range overloads the hips and trains the central nervous system to handle heavier weights, often carrying over to a stronger full deadlift . Pulling from an elevated start also means you lift with a more upright torso, which reduces shear stress on the lower back. In other words, rack pulls are easier on your lumbar spine while still loading the hips and back, making them a safer way to train when building pulling strength or rehabbing a back issue . Heavier rack pulls also shred the upper back – the extra load and partial ROM force the traps, rhomboids and lats to work hard, promoting growth of the upper-back muscles . Finally, because you can hold the top position under load, rack pulls are great for grip development. Over time, handling supra-maximal weights in rack pulls (often without straps) enhances grip strength, which further helps all your pulling lifts . In short: rack pulls increase pulling strength and posterior chain mass, improve deadlift lockout, build traps/glutes, and allow heavy training with less lower-back strain .
Rack Pulls vs. Conventional and Romanian Deadlifts
Compared to a conventional deadlift, rack pulls start with the bar off the floor. In a standard deadlift you hinge from the floor through the full range, bending at hips and knees and then finishing at lockout. Rack pulls omit the initial pull-from-floor portion. This means less knee bend and less stretch on the hamstrings, but a much heavier load can be lifted in the top half . Healthline notes that traditional deadlifts build overall leg and back strength with more ROM and weight placed on the floor, whereas rack pulls elevate the start to make the lift easier and let you overload the lockout phase . In practice, doing rack pulls will train the same muscles as a deadlift but with far less demand on the hips at the start; the trade-off is greater weight and focus on hip extension.
Compared to the Romanian deadlift (RDL), the differences are also clear. An RDL is a hinge movement performed with the bar generally at hip height and lowering to just below the knee (no floor touch), keeping tension on the hamstrings throughout . RDLs emphasize slow eccentric tension, strong hamstring stretch, and build hamstring/glute mass more than a traditional deadlift . Rack pulls, by contrast, start in the top position and focus on the concentric (lifting) portion; they allow you to use heavier weight but do not emphasize the hamstrings as much. In short, RDLs target the hamstrings and glutes with a strict hinge and stretch, while rack pulls train the lockout of the deadlift (glutes/erectors/traps) under maximal load . (Another way to see it: if your hamstrings are the weak link, RDLs are ideal; if your lockout or low-back is the weak link, rack pulls are ideal.)
Best Practices: Form Tips and Common Mistakes
- Maintain tight posture. Keep a neutral spine and retract your shoulder blades throughout the lift. Don’t let your shoulders round forward . Athlean-X stresses that you should hold your scapulae back (as in a deadlift) so the upper back stays rigid . A braced core and “chest up” position helps protect the back.
- Grip and stance. Stand hip-width with feet flat (toes can point slightly out) and grip the bar slightly wider than shoulders. Dig your feet into the floor (“pretend to tear the floor apart”) to engage glutes and hamstrings . Your shins should remain nearly vertical; keep the bar as close to your legs as possible.
- Breathing and bracing. Take a deep diaphragm breath before pulling, brace your abs, and tighten your lats by “pulling the slack” out of the bar . This ensures a solid hip hinge and protects the spine.
- Control the lockout. At the top, drive the hips forward and squeeze the glutes (do not hyperextend or thrust the lower back) . Hold the bar briefly at lockout to emphasize lockout strength, then lower the weight slowly. Don’t just drop it; controlled descent avoids damaging the bar or pins .
- Rack height is crucial. Set the bar just below the knee (mid-shin) if you want more hamstring/glute work and a longer ROM, or at mid-thigh (just above knee) if you specifically want to train the lockout strength . Athlean-X warns that too-high a setup (bar well above knee) reduces glute/hamstring activation and can encourage sloppy form . Likewise, too low a setup defeats the purpose (you might as well deadlift from floor).
- Use the right weight. Because rack pulls can be very heavy, avoid loading so much that form breaks down. Barbend notes that going too heavy too soon negates the benefit and risks injury . Conversely, don’t pull so light that you lose the training effect . Start with a weight close to your deadlift max and gradually increase. If grip is a limitation, straps are fine (but consider a few unstrapped reps for grip training) .
- Avoid common mistakes: Do not jerk the bar off the rack or hyperextend at the top . Do not let your knees cave in or feet slide; keep them stable. Also, be careful not to “half-rep” by bouncing the bar on safety pins; each rep should be distinct with a full hold at the top.
Variations of Rack Pulls
- Below-knee (mid-shin) rack pulls: Bar set just below knee height – this gives a longer pull and more hamstring involvement. It’s like a short deadlift from the floor and will feel more like a normal deadlift, albeit easier. Good for strengthening the pull-off-the-floor portion.
- Above-knee (mid-thigh) rack pulls: Bar set just above the knee or at mid-thigh – here you train only the very top phase. This allows maximal overload of hip extension and upper-back work with minimal leg bend. Useful for lifters who need a stronger lockout. Barbend notes that most lifters do rack pulls just below the knee to mid-shin, but heights can be adjusted to your sticking point .
- Isometric (Pin) Rack Pull: Set pins at your chosen height, rack the empty bar on them, then pull an unweighted bar or the loaded bar as hard as possible against the pins without moving it. This static hold builds strength at a specific range .
- Banded or Chain Rack Pulls: Attach resistance bands or chains to the bar and anchor them (bands either under foot or above as reverse bands). This provides variable resistance: lighter at the bottom and heavier at lockout (or vice-versa), increasing tension throughout the pull . This is called accommodating resistance.
- Fat-Bar (Axle) Rack Pulls: Use a thick barbell or fat grips. The larger diameter greatly challenges your grip strength . The thicker bar is also stiffer, which can alter bar speed and feel.
- Trap-Bar “Rack” Pull: If you lack a rack, a trap (hex) bar deadlift from blocks can simulate a rack pull. It also reduces back shear.
Any above variation can be used to emphasize different strengths (e.g. chain pulls for lockout speed, banded pulls for stability through range, pin holds for static strength, etc.). Always adjust loading and form cues accordingly.
Who Should Include Rack Pulls (and Why)
Rack pulls are versatile and can benefit many trainees, but they are especially useful for those who need to overload the top of the deadlift or protect their back:
- Strength/Power Athletes (Powerlifters, Strongmen): Rack pulls are a favorite accessory for these athletes. They build maximal lockout strength, back and trap development, and grip – all critical for heavy deadlifts and events. Barbend notes powerlifters can use rack pulls to handle “heavier than deadlift” loads safely, strengthen the posterior chain, and maintain volume when low-back stress is a concern . For strongman, rack pulls help with overhead loading (like car or log lifts) by building upper-back strength.
- Olympic Lifters (Weightlifters): Often called “block pulls,” they allow lifting very heavy weight from specific heights. Lifters use them to strengthen mid-pull or top-pull positions in the snatch/clean. Performing pulls from various heights can increase speed and power in different portions of the lift .
- CrossFit/Functional Fitness Athletes: Even if not seeking a one-rep max, rack pulls develop grip and full-body pulling strength useful for movements like heavy farmer’s carries or yoke walks . They also allow strength gains without overloading the lower back, which is valuable when programming multiple workouts per week.
- General Lifters (Recreational/Bodybuilding): Rack pulls can be a great way to add muscle mass to the back, glutes, and traps. They also teach proper hip hinge mechanics with reduced risk. According to Barbend, rack pulls are an excellent teaching progression for beginners (“just learning to deadlift”) or anyone looking to boost upper-back and glute strength without the stress of deadlifting from the floor . People with minor low-back issues (cleared by a doctor) may use rack pulls to train pulling strength safely and even rehabilitate back strength by gradually lowering the pin height .
In short, almost anyone can include rack pulls: they suit novices (start with a high pin to learn hinge), intermediates looking to build strength, and advanced athletes targeting specific weaknesses . The key is to match the variation and loading to your goals and experience.
Programming Rack Pulls: Sets, Reps, Frequency
How you program rack pulls depends on your goals and level:
- Sets & Reps by Goal: For maximal strength, most experts recommend heavy weights with low reps. Barbend advises about 3–5 sets of 3–5 reps for strength-oriented rack pulls . For muscle hypertrophy, moderate loads and slightly higher reps work well – try 3–5 sets of 6–8 reps at heavy effort (or even 12–15 reps at moderate weight) . Athletes often also use 3–4 sets of ~6 reps at a controlled tempo if focusing on pulling technique . Healthline suggests similar ranges: beginners might do 2–3 sets of 4–6 reps, intermediates 3–5×4–8, and advanced lifters 4–6×6–12 (with lower reps for strength emphasis and higher reps for hypertrophy, as needed).
- Frequency: Rack pulls can be trained once or twice per week depending on load and recovery. An advanced lifter might put deadlifts on one day and a heavy rack-pull session on another day of the week to spread intensity . Beginners or those with back issues might use rack pulls as their main pull for a training cycle (e.g. several weeks of pull-only from a higher pin) before progressing lower . In any case, allow adequate rest after heavy rack-pull days since the loads are great. Some coaches use rack pulls in the same session as deadlifts (as an accessory), while others use them on a separate day to maximize recovery. Tailor this to your overall program.
Programming tips by goal:
- Maximal Strength (Powerlifters): Use rack pulls to break through plateaus. Focus on low-rep, high-intensity sets (around 1–5 reps) with near-maximal load, possibly with lifting straps so grip isn’t the limiting factor . Train them 1–2 times per week in a periodized plan, often in the weeks leading up to a heavy deadlift meet or as a supplement on off-days. Emphasize proper form under heavy weight – consider brief pauses at lockout or singles with full holds to reinforce technique.
- Hypertrophy (Bodybuilders): Incorporate rack pulls to load the back and glutes with moderate to heavy weight. Use slightly higher reps (6–12 per set) and moderate loads, or even drop sets/paused reps to maximize muscle tension. To stress different areas, alternate setups: e.g. one session with pins just below knee (more hamstring focus) and another with bar above knee (more trap focus). Keep strict form and controlled tempo; holding the top position for 1–2 seconds can increase time under tension. Barbend suggests 6–8 reps for strength-building hypertrophy or 12–15 for pure muscle work . Bodybuilders might only need rack pulls once a week as part of a back routine.
- General Fitness: For general strength and conditioning, keep it simple. Perform rack pulls once a week or every 10 days, using a weight that challenges you but still allows perfect form (for example 3–5 sets of 5–8 reps). You might integrate them into a full-body or upper-body day. Focus on learning the hip hinge and building posture – use moderate rep ranges (6–10) and moderate loads. Over time, you can treat them like any compound lift: progress the weight or reps gradually. Rack pulls can serve both to safely increase overall strength and to build muscle endurance.
In all cases, warm up thoroughly (especially hips and back) and listen to your body. Because rack pulls allow supramaximal loads, it’s easy to overdo the weight. Only add weight if you can maintain perfect form . Consistency and progressive overload (slowly increasing weight or sets over time) are the keys to programming rack pulls effectively.
Summary: Rack pulls are a versatile deadlift variation to include for many goals. They’re best programmed with purpose: heavy and low-rep for strength gains, moderate weight and reps for muscle growth, and as a technical or rehab tool for beginners or injured athletes. By setting the rack height and load to match your sticking point and training goal, rack pulls can strengthen weaknesses, add mass, and boost overall pulling power.
Sources: Authoritative fitness resources describe rack pulls similarly. Detailed guides and expert advice (BarBend, Healthline, Athlean-X) emphasize their execution, targeted muscles, and benefits . These and other strength-training publications informed the above recommendations on form, variations, and programming.
