Has a deadlift plateau stopped you dead in your tracks?
The deadlift is one of the best, most functional exercises at your disposal in the gym, so it can be very frustrating to feel like you’re hitting the same brick wall over and over again whenever you try pushing past your current deadlift PR.
You’ve tried supplementing with similar exercises. You’ve made sure you’re eating right and getting a good night’s sleep. But it’s all for naught and you’re at your wits’ end. Something’s gotta give.
Well, fitness friend, we’re here to teach you how to rack pull.
Rack pulls are a deadlift variation that uses a partial range of motion, often performed from knee height, that targets and strengthens the same muscles involved in the conventional deadlift. They provide the similar benefits as the deadlift, including increases in strength, size, and power, making them an invaluable tool for improving your deadlift technique, and, in time, pushing through the sticking point that’s been giving you so much trouble.
Does it sound too good to be true? We’re dead serious.
Using the rack pull effectively takes your deadlift from dead in the water to drop dead gorgeous. Today, we’re breaking down rack pulls, including how to rack pull with excellent form and how to avoid the most common mistakes associated with the exercise.
Get ready to knock ‘em dead and get those gains!
How To Rack Pull
- Set the safeties of your squat rack or power rack to knee height or slightly above, depending on your desired range of motion. Load your barbell and set it down on the spotter arms.
- Stand with your feet shoulder-width apart, your shins close to the bar, and your toes pointed forward, as you would with the standard deadlift.
- Bend your knees and hinge at the hips to grip the bar with a mixed or overhand grip.
- Inhale and brace your core as you begin the lift.
- Push through your heels and lift the bar. Keep your back straight, core tight, and shoulders pinned back and down throughout the movement.
- Drive your hips forward as you stand up straight, squeezing your glutes and keeping the bar close to your body.
- Pause at the peak position, then slowly return to the starting position.
- Repeat as needed.
RELATED: How To Deadlift Heavier: Expert Training Tips And Tricks To Help You PR
Trainer Tips for Form
The rack pull seems unassuming since it uses a shorter range of motion, but don’t let it fool you. Rack pulls can still be very challenging, so you should approach the rack pull with the same focus as you would for the regular deadlift and make sure your form is picture perfect.
Here are tips from a personal trainer on how to get the rack pull right.
Keep Your Back Straight
Rounding your back to reach down for the bar is a big no no. Just as you would during your regular deadlift, keeping a flat back and neutral spine is paramount and will reduce your risk of injury. It ensures your back muscles properly support the spine and saves you from injuries like sprains, strains, and disc herniations.
Plus, you are physically able to employ more strength during the lift with this positioning. Maximize the effect of the lift and minimize your risk of injury by making sure that back stays straight from start to finish.
Engage Your Core
Keeping a tight core provides support to the low back region, helping reduce your risk of injury. One way to remind yourself to hold tension in the abdominal muscles is to take that big breath before initiating the lift.
Wearing a weightlifting belt will help remind you of this as well, as you’ll need to push against it to use it properly in the first place and, therefore, will maintain tension in the core.
Keep the Bar Close
Swinging the bar away from the body places undue stress on your lower back, among other muscle groups that are activated during the rack pull.
If you’re initiating the lift at the knee or above, you’re less likely to swing out accidentally than you would if you were avoiding clonking your kneecaps on the way up. Regardless of where you start the lift, keep the bar close to your body and work to maintain a straight bar path.
Drive Through Your Full Foot
You would not be able to lift anywhere near as much weight during the deadlift if you relied solely on your arms. Although you do need some arm and grip strength to maintain control of the bar, the real power comes from pushing through your full foot and engaging your glutes and hamstrings. The real power comes from your legs during the deadlift and, therefore, during the rack pull as well.
Move With Control
We’ll give you a pass if you’ve controlled the ascent of a heavy rack pull and need to let it drop once you’re in the standing position.
Generally speaking, however, you want to move slowly and control the bar at all times. Don’t explode out of the starting position or slouch yourself back to the starting position after the rep. Trying to cycle reps using jerky movements will do little more than increase your risk of injury.
Take it slow and keep it controlled. Maintaining proper form should always be the top priority.
