How to Do a Rack Pull: Walkthrough Guide for Proper Form

To perform rack pulls, you need a barbell, weight plates, enough core and arm strength to support the loaded barbell, and controlled motion.

Here are the detailed steps to do the exercise correctly:

1. Set Up the Barbell: Rack pulls work with the barbell on the power rack around knee level. Adjust the height based on your flexibility and the muscle group you want to train.
2. Stand Correctly: Stand close to the barbell with your feet hip-width apart. Your toes should be pointing outwards to facilitate knee flexion.
3. Grip the Barbell: Reach down and grasp the barbell. Your hands must be just outside your knees. You can choose between an overhand or mixed grip when performing rack pulls.
4. Lift with Proper Form: Lift the bar and push through your heels and hips forward with the back straight. Keep your arms extended throughout the movement, acting like hooks holding the barbell.
5. Lower the Barbell: After reaching the standing position, lower the barbell back onto the rack in a controlled manner.
6. Repeat the Movement: Repeat as many times as necessary according to your workout routine.

Try these rack pull variations to align heavy weights and skill goals.

Smith Machine

It is recommended that those new to this type of exercise begin with smith machine rack pulls.

They provide added stability, ensuring your form remains consistent throughout the movement.

This can be highly beneficial in preventing potential injuries and maximizing the engagement of targeted muscle groups.

How to do it:

1. Set the bar to knee height on the Smith machine.
2. Position yourself facing the machine, feet shoulder-width apart.
3. Grasp the bar with an overhand grip.
4. Engage your core, and straighten your back. Lift the bar while extending your knees and hips.
5. Lower the bar to the starting point.

Here's how a rack pull routine focused on multiple muscle groups, heavy loads for gains, and variations may look:

Warm-Up

1. Hip Circles: 2 sets of 10 in each direction
2. Leg Swings: 2 sets of 15 per leg
3. Cat-Camel Stretches: 2 sets of 10 reps
4. Arm Circles: 2 sets of 10 forward and 10 backward
5. High Knees: 1 minute
6. Light Deadlifts: 2 sets of 10 with lightweight

Workout Routine

1. Smith machine rack pulls: 3 sets of 6-8 reps
2. Above-the-knee rack pulls: 3 sets of 8-10 reps
3. Sumo rack pulls: 3 sets of 6-8 reps
4. Wide-grip rack pulls: 3 sets of 6-8 reps
5. Isometric rack pulls: 3 sets of 3-5 reps holding for 5-10 seconds [3]
6. Snatch-grip rack pulls: 3 sets of 6-8 reps

Cooldown

1. Walking: 5 minutes
2. Deep Breathing: 3 minutes
3. Seated Hamstring Stretch: 2 sets of 30 seconds on each leg
4. Child's Pose: Hold for 1 minute
5. Foam Rolling: Spend 5-10 minutes on the back, glutes, and hamstrings
6. Cobra Pose: 2 sets of 30 seconds

“Relationships between muscle architecture, deadlift performance, and maximal isometric force produced at the midthigh and midshin pull in resistance-trained individuals.”

- Alain Doessegger, Swiss Federal Institute of Sport Magglingen

Rack pulls activate and strengthen many muscles as a potent compound exercise. The specific muscles worked will depend on the variation performed.

Here's a list of muscles that you add rack pulls to your training:

1. Back Muscles: The upper and lower back muscles, including the latissimus dorsi and the erector spinae, get a fantastic workout from rack pulls. The exercise requires these muscles and pulling strength to support heavier loads.
2. Hamstrings and Glutes: Rack pulls also target the hamstrings and glutes. These muscles are crucial for hip extension and are engaged heavily, especially when performing the exercise with more weight.
3. Forearms and Grip Strength: Your forearms and hand muscles must work hard to maintain a strong grip. Over time, this can significantly improve grip strength, making it easier to handle heavier loads in other exercises.
4. Abdominals: Although not the primary focus, the abdominal muscles are activated during rack pulls. They are crucial in stabilizing your body throughout the exercise, helping maintain a full range of motion.
5. Hip Muscles: Rack pulls stimulate the hip muscles, including the hip flexors and extensors. Hip extension under heavy load during rack pulls can increase strength in these areas.

“Increases in both maximal force and velocity will ultimately result in an increase in power.”

- Alain Doessegger, Swiss Federal Institute of Sport Magglingen

Integrating rack pulls into your strength training routine offers several advantages, among them is a proper technique.

See all the exercise’s benefits:

1. Heavy Weight Control: Rack pulls allow you to handle a "heavy weight" better than traditional ground lifts, contributing to overall strength and adaptability.
2. Technique Development: These pulls are ideal for fostering a "proper technique." You can focus on maintaining "proper back tension" and synchronizing hip and knee lockout.
3. Muscular Development: Rack pulls enhance upper body mass and strength, including back, shoulder, and arm muscles.
4. Overall Performance Improvement: Rack pulls bolster your performance in other weightlifting exercises.