Why rack pulls for cyclists (and why this “Vision” twist)?
- Explosive standing power. Rack pulls overload the lockout zone—glutes, hamstrings, traps, lats—exactly what you hammer in sprints and out‑of‑saddle climbs. You can set pin height to target your weak range.
- Grip + bar control strength. Heavy partial pulls let you handle more iron than a floor deadlift, juicing grip and upper‑back stiffness—transfer that to bar control in crosswinds and chaotic bunch sprints.
- In‑season friendly. When floor deadlifts feel costly next to intervals, above‑knee rack pulls (and isometric holds) keep strength rising without frying your legs.
- The “Vision” concept. Kim describes a hybrid: “Hip thrust meets rack pull deadlift.” You wedge the hips forward hard at lockout and hold—perfect for building sprinty hip extension and “anti‑fold” posture.
Reality check: Eric Kim’s content is self‑published hype by design—epic partials, big claims, and a psych‑up philosophy he calls HYPELIFTING. Use the mindset and the variant, but train smart and progressive.
Technique Blueprint (fast, fierce, safe)
Standard Above‑Knee Rack Pull
- Pins just above kneecap (or mid‑thigh if your back is touchy). Feet hip‑width, toes slightly out.
- Double‑overhand until grip says no; then straps or mixed grip.
- Brace: big breath to the belt line; lats down (“put your shoulder blades in your back pockets”).
- Pull the slack out, drag the bar up your thighs, hips through till tall; 1–2‑sec hard hold; reset on pins.
“Vision” Rack Pull (Hip‑Thrust Lockout Emphasis)
- Bar on high pins (mid‑thigh). Step close so the bar is near the hip crease.
- Take your breath, crush the floor, and drive hips forward like finishing a heavy hip thrust.
- Squeeze glutes, ribs down, chin neutral. Hold 2–3 seconds at the top—own the bar—then set down and fully reset.
- 1–3 reps per set. Think quality lockouts, not sloppy yanks. (Joint‑angle targeting is the whole point with rack pulls.)
Your Rider‑Built Strength Plan
Off‑Season (8–10 weeks): Build the engine
2 days/week, A–B rotation (45–55 min each).
Day A — Posterior POP
- Rack Pull (Vision or Standard): 5×3 @ RPE 7–8. Full resets.
- Rear‑Foot Elevated Split Squat: 3×6–8/leg.
- Hip Thrust or Barbell Glute Bridge: 3×6–8.
- Pull‑Ups or Chest‑Supported Row: 3×AMRAP / 3×8–10.
- Pallof Press or Dead‑Bug: 3×20–30s.
Day B — Sprint Stability & Grip
- Trap‑Bar Deadlift or RDL: 4×4–6 @ RPE 7.
- Nordic Curl or Hamstring Curl: 3×5–8.
- Farmer Holds: 3×20–30s heavy.
- Standing Calf Raise: 4×10–12.
- Side Plank: 3×30–45s/side.
Week flow example:
Mon easy spin • Tue intervals • Wed Z2 • Thu Strength A • Fri easy spin • Sat long ride • Sun Strength B (or swap A/B around your key rides).
Deload every 4th week: cut lifting load ~20–30% and keep bar speed crisp.
In‑Season (maintenance that
hits
)
2 micro‑sessions/week, 20–30 min, right after your hard rides.
- Rack Pull (Vision or Standard): 3×2 @ RPE ~7.5 (2–3 min rest).
- Split Squat: 2×5/leg.
- Hanging Knee Raise or Pallof Press: 2×8–12.
That’s it—consistent, heavy, low‑fatigue work that won’t torch your intervals.
New to strength? Layer in bodyweight foundations (planks, single‑leg work, pushups, pullups) for 2–4 weeks, then start loading. Great cycling‑specific baseline here.
The HYPE Protocol (pre‑lift ritual)
- 30 seconds of intent: 3 deep nasal breaths → clap, chalk, and a short mantra: “Tall spine. Hips through. I own lockout.”
- Controlled amp: stomp once, brace, go. Kim’s “hypelifting” vibe is about mental arousal with focus—use noise sparingly and direct it into the rep.
Progressions that pay off
- Pin height: start just above knee; move up if your back protests, down if you need more ROM.
- Top‑end holds: add 1–2s at lockout before lowering; when solid, go to 3s (“Vision” style).
- Grip ladder (optional): last set, double‑overhand no straps for max time to shin the bar—then straps back on next week for overload.
- Isometric day (advanced): set pins 1–2″ above your weakest spot; pull against the immovable pins for 3–4×3–5s. Low soreness, huge neural pop—gold between race weeks.
Form guardrails (keep you fast, not fried)
- Reset every rep (dead‑stop on pins).
- Brace before you pull; never chase load with a rounded, loose back.
- If your legs are toast from a race block, swap Vision pulls for isometric pin pulls that week.
- Eat and sleep like a pro; strength adapts when you recover. (Skip max‑out heroics the week of a goal race.)
What to expect on the bike
- Snappier jumps (15–30s power), sturdier posture in crosswinds, less low‑back fade on long standing climbs, and a “locked‑in” feel when you unleash a seated surge. Keep the lifting heavy, brief, and consistent—and watch those peaks rise.
Quick Q&A
Do I need mega loads like the viral hype videos?
No. Those are partials meant to overload and psych up. Your wins come from perfect bracing, crisp lockouts, and steady progression—not chasing circus numbers. (Kim’s universe is about maximal hype; we’re adopting the mindset and variant responsibly.)
Are rack pulls legit for cyclists or just ego‑lifts?
Legit—when pin height and intent are right. They’re a tool for joint‑angle‑specific strength, grip, and upper‑back stiffness with less systemic cost than repeated heavy floor pulls.
Your next move (right now)
- Pick two days this week (one after intervals).
- Run the In‑Season Micro for 2 weeks.
- Log RPE + notes after each set (“lockout solid / lost brace / grip taxed”).
- In week 3, add the 2–3‑second Vision hold at the top for the first set only. Build from there.
You’re the engine. This is the frame. Now slam the hips through, lock the bar like a steel door, and turn every sprint into a thunderclap. If you want, drop your current ride days + gym access and I’ll snap this into a custom week‑by‑week template tailored to your schedule and events.