The rack pull is a powerful compound lift (which means it works lots of muscles in your upper and lower body all at once). It’s got big benefits for building strength throughout your bod. Need toget a grip? The rack pull can help. Having troublepulling your weight? That’s another thing the rack pull can help you handle.
If you’ve never tried thisdeadliftvariation, we’ve got you. Here’s what you need to know.
What’s a rack pull?
The rack pull involves loading abarbellonto a power rack (that’s the giant rectangular piece of gym equipment). You’ll start with the bar just below your knees and hinge at yourhipsto raise it up.
This move is great for boosting pull andgrip strength. It also works yourglutes,hams, back, lats, traps,quads, andforearms.
How to do a rack pull like a pro
Before you pull off a rack pull, you’ll need apower tower(aka a power rack), abarbell, and weight plates. You can also use aweightlifting beltor straps if you’d like the added security.
Chances are you’ll find all this equipment at the gym, but you might have your own setup at home that would work.
Now, here’s what to do:
5 benefits of rack pulls that’ll wrack your brain
Rack pulls can improve your life in lots of ways. They can help boost your athletic performance or simply make it less of a struggle to carry the laundry basket downstairs.
Here’s what they might do for you.
1. Boost your pull and grip strength
Regular rack pulls can lead to major gains in your pull and grip strength.
And those improvements won’t just help you look good at the gym or beat out thepowerliftingcompetition. According to research from2019and2017, grip strength is an important health indicator of quality of life in older age.
So by working on your grip strength today, you just might be doing your future self a solid.
2. Reduce your risk of injury
Traditional deadlifting involves a large range of motion with a typically heavy load. This type of lift can come with major gains — but also some major risks if you don’t have perfect form. Form is super important for performing rack pulls, too, but they tend to be a safer alternative overall.
Since the rack pull’s starting position is higher than the traditional deadlift, you perform it with an upright posture that reduces lateral stress on your spine. This could potentially reduce your risk ofinjury.
3. Build up your muscles
The rack pull works your wholeposterior chain. (That’s a group of muscles that includes your glutes, hamstrings, lats, and upperback.)
Doing this move on the reg can help you make serious strength andgrowth gainsin these areas.
Though that might seem like a no-brainer, a2016 research reviewoutlines how greater muscular strength leads to greater athletic performance. Another2016 review, meanwhile, notes thatmuscle growthnot only boosts athletic performance but also offers long-term health benefits (#winning).
4. Increase your workload
If you’re used totraditional deadlifts, you’ll prob notice that you’re able to lift more when you do a rack pull. That’s because the rack pull has a shorter range of motion. Since you don’t have to move the weight as far, you might be able to add more to your load.
So, if you’re a seasoned lifter looking to break through a strength plateau, the rack pull may be the variation you need to take it to the next level.
5. Perfect for beginners and pros alike
Both brand-new lifters and experienced pros will benefit a lot from the versatile rack pull. Since it’s a little easier on your bod than a traditional deadlift, it’s the perfect intro move forbeginnersto build strength before moving on to tougher lifts.
At the same time, pros can benefit from the improved pull and grip strength, which will serve them in everything fromdumbbellrows tobicepscurls.
Safety first: How to rack pull without probs
Play it safe, folks. Following these key tips will help lower your risk of injury, pain, or strain when lifting:
If you have a preexisting back condition or injury, consult a doctor orphysical therapistbefore attempting a rack pull.
Mix it up: 3 rack pull variations to give a go
Rack pull variations can make things harder or easier or help you out when you don’t have all the right equipment.
To start, here are a few to try.
1. Block pull
Don’t have a rack to do rack pulls? Try a block pull, which instead uses blocks orbumper platesto elevate the barbell.
Simply stack them to your desired height and do the rest just like a rack pull.
2. Reverse band rack pull
The reverse band rack pull strengthens the muscles of your legs, glutes, and back. You’ll need a band to do this move — it will offer added support to pull off the reverse motion.
This move is popular with thepowerliftingcommunity, but truly, anyone can do it. Here’s how:
3. Isometric rack pull
The isometric rack pull requires a power rack.Isometric exercisesare especially beneficial if you’re recovering from injury or experience pain while doing traditional deadlifts or rack pulls.
Since it puts less pressure on your back and hips than traditional methods, it’s a good reintroduction to lifting without the added stress.
Here’s what to do:
The rack pull is a deadlift variation that involves putting the loaded barbell on the support of a power rack. Doing rack pulls regularly can increase pull and grip strength and build up your glutes, hams, back, lats, traps, quads, and forearms.
Since rack pulls put less stress on your spine and hips, they may be a safer alternative to traditional deadlifts. Remember, if you have a back injury, talk with a physical therapist or doctor before trying rack pulls.
