Barbell Rack Pull
A partial deadlift pulled from pins or blocks set around knee height to lockout. Allows heavy loading of the upper back, traps and hips for lockout strength.
Primary muscles
- Traps (Trapezius)
- Lower Back (Erector Spinae)
- Glutes (Gluteus Maximus)
Secondary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Hamstrings
- Forearm Flexors
- Sets
- 3–4
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set the safety pins or blocks so the bar sits just below or at the knees. Stand with the bar over the mid-foot, hinge and grip it just outside the legs, back flat and shoulders slightly in front of the bar.
Brace hard and pull the slack out of the bar.
Drive the hips forward and stand tall, keeping the bar close to the thighs.
Finish upright with the shoulders back, without leaning back.
Hinge at the hips to lower the bar under control to the pins.
Breathing: Take a big breath and brace before each pull, exhale at lockout or once the bar is down.
Coaching tips
Push the hips through
Bar stays on the legs
Chest up, lats tight
Common mistakes
Rounding the back under heavy load
Hyperextending at lockout
Jerking the bar off the pins
Safety notes
Build load gradually; the shortened range allows weights heavier than a full deadlift.
Keep a neutral spine throughout.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.