Rack Pulls

Rack Pull Instructions

• You can use a power rack or place the bar on blocks.
• Roughly knee-level is where you want to be for the starting position.
• You want the bar at roughly knee level. 
• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Rib-cage set over your pelvis.
• Position the bar over your shoelaces.
• Feet are just inside shoulder-width.
• Set your feet as if you were about to jump as high as possible.
• With your knees slightly bent, tighten your mid-section and hinge at your hips to grab the barbell.
• Maintain a neutral spine throughout, never rounding or arching your back.
• Grip the bar just outside your knees with a pronated hand position.
• Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
• Raise your hips slightly then lower.
• Activate your upper back & lats by trying to break the barbell with your hands.
• Screw your feet into the floor.
• Take a deep breath and fill your stomach with air.
• The barbell is as close to your body as possible.
• Your neck is in a neutral position.
• Drive your feet through the floor and stand up. 
• Maintain your core tightness throughout the movement.
• Squeeze your glutes at the top.
• Keeping your knees slightly bent and core tight, hinge at the hips to lower the weight back to the starting position.
• If lifting in a power rack, slamming the bar into the pins will result in a damaged barbell and/or rack.

*Tips*

• The decrease range-of-motion allows you to load heavier weight.
• For a more extensive look at the deadlift, read this piece about the biomechanics of it.
• Avoid arching your back excessively. This is false sense of core stability.
• You can employ a mixed or a standard pronated grip. 
• Do not "look up". You want to maintain a neutral neck position.
• Keep the bar as close to your body as possible