Intermediate exercise

Rack Pulls

Technique

How to perform Rack Pulls

Set both power-rack pins to the same chosen start height and rest the bar on them; the documented options are just below the knees, just above them or at mid-thigh.
Stand with your feet about hip-width apart and grip the bar just outside your legs.
Set your hips and knees for that start height, keep your spine braced, and straighten your arms.
Use your chosen overhand, mixed or hook grip; optional lifting straps can assist your grip.
Extend your hips and knees to stand with the bar close to your legs.
Finish upright without leaning backward or adding a shoulder shrug.
Hinge back and bend your knees as needed to return the bar to both pins under control, then reset before lifting again.

Programming relevance