Individuals with lower back injuries should inquire with a professional prior to performing rack pulls.Īlthough improving the strength of the back, glutes, and hamstrings can be beneficial in preventing as well as treating injury, it can be extremely dangerous to perform the exercise if you are already injured. You may also choose to use a weightlifting belt and straps but these are optional. Whether you are a bodybuilder, powerlifter, or simply an individual who is looking to get stronger, we recommend you incorporate this deadlift variation into your strength training routine.Ī rack pull is performed with an Olympic barbell, weight plates, and bumper plates. This exercise is not only great for improving your performance in the gym but it can also make your daily tasks easier as well as decrease your injury risk by strengthening large muscle groups. It is a high-intensity movement that focuses on pulling strength and can also contribute to improving your deadlift max. The rack pull is a great modified variation of the traditional deadlift that is performed with a loaded barbell using the support of a power rack. With regards to equipment, you will need a barbell and a power rack to perform rack pulls. It mainly targets the lower back muscles but also targets the upper back, glutes, and hamstrings and helps to develop strength at sticking points in your deadlift. It also allows you to lift a heavier weight since the movement of the exercise is shorter. The rack pull has a shorter range of motion but it still works the same muscles that the deadlift targets.

You may be familiar with deadlifts, whether it is the conventional deadlift or one of the many variations but the rack pull deadlift variation allows you to increase your pulling strength, build back muscle gains and strengthen your hips.

Bb rack pull