Rack pull
A deadlift from knee height that loads the upper back and lockout.
- Muscle group: Back
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Block pull, Partial deadlift, Rack deadlift, Dødløft fra rack, Delvis dødløft
How to do it
- Set the bar on the rack pins around knee height and stand with it over the middle of your feet.
- Hinge down, grip the bar, pull the slack out and brace with a flat back.
- Drive your hips forward to stand tall, then lower the bar back onto the pins under control.
Common mistakes
- Jerking the bar off the pins instead of pulling the slack out first.
- Leaning back at the top instead of finishing with the hips under the bar.
Alternatives
Watch a video demonstration on YouTube
“Rack Pulls | Lower Back | How-To Exercise Tutorial” by Buff Dudes Workouts (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.