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Rack Pull (At Knee)

Maximum overload for upper back and traps — reduced range of motion deadlift for lockout strength, posterior chain power, and trap development

⚡ Quick Reference​

AspectDetails
PatternHip Hinge (Minimal ROM)
Primary MusclesErector Spinae, Traps, Glutes
Secondary MusclesLats, Rhomboids, Hamstrings
EquipmentBarbell, Power Rack
Difficulty⭐⭐ Intermediate
PriorityCommon

Movement Summary​

🎯 Setup​

Starting Position​

  1. Pin height: Set safety pins at kneecap height (patella)
    • When you step in, bar should be directly at knee level
    • Too low = becomes below-knee rack pull
    • Too high = becomes a shrug with minimal hip extension
  2. Bar position: Load bar on pins, should be over mid-foot
  3. Stance: Feet hip-width, toes slightly out (5-15°)
  4. Torso angle: More upright than conventional deadlift
  5. Grip: Just outside legs, arms vertical
    • Straps highly recommended
    • Mixed grip for maximum loads
  6. Back: Chest up, shoulders back, spine neutral
  7. Tension: Pull slack out - lats engaged, feel the load

Equipment Setup​

EquipmentSettingNotes
Power RackPins exactly at knee heightMeasure in your stance
BarbellStandard Olympic barCan handle 110-120% of deadlift
PlatesLoad heavier than full deadliftTypical overload range
StrapsStrongly recommendedRemove grip limitation
Pin Placement

Stand in your deadlift stance. Have a partner measure where the bar sits at your kneecap (patella). Set pins to that exact height. The bar should be horizontal with your kneecap when you're standing naturally.

🔄 Execution​

The Movement​

What's happening: Establishing position with minimal hip flexion

  1. Step to bar, feet under hips, bar over mid-foot
  2. Slight hip hinge - torso more upright than conventional deadlift
  3. Grip bar just outside legs
  4. Shins should barely touch bar (minimal knee bend)
  5. Big breath, massive brace - this is about to get heavy
  6. Pull slack out, engage lats hard

Tempo: Take your time - setup is critical with heavy loads

Feel: Upper back loaded, minimal hamstring stretch

Key Cues​

Primary Cues
  • "Hips through, chest through" - simultaneous hip and upper back extension
  • "Drag the bar up your legs" - keeps bar path vertical
  • "Squeeze shoulder blades at top" - maximize trap activation
  • "Stand tall, don't lean back" - avoid hyperextension

Tempo Guide​

GoalTempoExample
StrengthX-1-2-1Explosive up, 1s pause, 2s down, 1s reset
Hypertrophy2-2-3-12s up, 2s pause, 3s down, 1s reset
Trap Development2-3-3-12s up, 3s pause (squeeze), 3s down

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Erector SpinaeMaintain neutral spine, resist flexion█████████░ 90%
Upper TrapsScapular elevation and retraction█████████░ 95%
GlutesHip extension to lockout████████░░ 75%

Secondary Muscles​

MuscleActionActivation
LatsKeep bar close, shoulder stability███████░░░ 70%
RhomboidsScapular retraction███████░░░ 75%
HamstringsMinor hip extension support█████░░░░░ 50%

Stabilizers​

MuscleRole
CoreTorso rigidity under maximum loads
Forearms/GripHeavy grip demands - often limiting factor
Muscle Emphasis

Compared to full deadlift: MUCH more emphasis on upper traps, mid-back, and lockout musculature. Significantly less hamstring and quad involvement. This is primarily an upper back and trap builder disguised as a deadlift variation.

Compared to below-knee rack pull: Less hip involvement, more upper back emphasis. You can typically use 5-10% more weight.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Turning it into a shrugJust shrugging shoulders, no hip driveMisses the point - should still be a deadliftCue "hips through" - drive hips forward
Pins too highBecomes pure shrug with no hingeZero carryover to deadliftSet pins AT knee, not above
Rounded upper backShoulders roll forward under loadDefeats purpose of building upper backReduce weight, actively retract scapulae
HyperextendingLeaning way back at topCompresses lower backJust stand tall - "reach ceiling with head"
Using absurd weight50-70% more than deadliftForm breakdown, no transfer110-120% of deadlift is plenty
Yanking from pinsJerking bar violentlyBicep tear risk, poor motor patternPull slack out first, smooth explosion
Most Common Error

Going too heavy with terrible form - the short ROM makes people think they can load 500+ lbs. If your deadlift is 315, you shouldn't be rack pulling 450+ at knee height. Stay in the 110-120% range with strict form.

Self-Check Checklist​

  • Pins at exact knee height (not above)
  • Still driving hips through (not just shrugging)
  • Upper back stays neutral/extended (not rounded)
  • Bar path vertical, close to body
  • Lockout without hyperextension

🔀 Variations​

By Starting Height​

AspectDetails
HeightBar at kneecap (patella)
Best ForUpper back development, lockout strength
EmphasisTraps, upper back, minimal hip bend
Weight110-120% of deadlift 1RM

This is the standard "at-knee" variation

By Training Purpose​

VariationChangeWhy
Heavy Singles1-3 reps at 110-120%Max overload for lockout pattern
Paused at Lockout3-5s hold at topReinforce strong finish position
Dead-Stop RepsFull reset on pins between repsEliminate momentum, pure strength

Grip Variations​

Grip TypeWhen to UseProsCons
Double OverhandLight-moderate loads onlyBalanced, builds gripGrip fails very quickly with heavy loads
Mixed GripMax effort setsCan hold most weightBicep tear risk, imbalanced
Hook GripIf trained for itSecure, balancedExtremely painful with heavy loads
Straps (recommended)Most setsRemoves grip limitation completelyDoesn't build grip
Use Straps

At-knee rack pulls are HEAVY. Your grip will fail before your back. Use straps and focus on building your upper back. Train grip separately with farmer's carries and dead hangs.

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% of Deadlift 1RM)RIR
Lockout Strength3-52-53-4 min110-120%1-2
Trap Hypertrophy3-48-122-3 min95-110%2-3
Accessory Work2-310-1590s-2min85-100%3-4

Workout Placement​

Program TypePlacementRationale
PowerliftingAfter deadliftsOverload lockout weakness
Upper back focusPrimary pulling movementCan replace deadlifts for trap/back mass
Pull dayFirst or second exerciseHeavy compound pull
Deload weekReplace full deadliftsMaintain stimulus, reduce fatigue
Best Use Cases
  1. As deadlift accessory: 3-4 sets of 5-8 reps after main deadlift work
  2. For trap development: 3 sets of 10-12 reps with controlled tempo
  3. During deload: Replace deadlifts to reduce systemic fatigue
  4. For lockout weakness: If you fail deadlifts at/above knees

Frequency​

ContextFrequencyVolume
With full deadlifts1x per week3-4 sets as accessory
For upper back1-2x per week3 sets, 8-12 reps
As main hinge1x per week4-5 sets, 3-6 reps (when rotating with deadlifts)

Progression Scheme​

Progression Strategy

Add 10-15 lbs per session when you hit target reps. Rack pulls can progress faster than full deadlifts due to reduced ROM and fatigue. Don't be afraid to push the weight if form stays clean.

Sample Progression (Trap Hypertrophy)​

WeekWeightSets x RepsNotes
1275 lbs3x10Baseline (assume 250 lb deadlift)
2285 lbs3x10Add 10 lbs
3295 lbs3x10Add 10 lbs
4225 lbs3x10Deload week
5305 lbs3x10Resume progression

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier/Less ROM)​

ExerciseWhen to UseLink
Rack Pull (Above Knee)Even less ROM, pure lockout
Barbell ShrugIsolate traps, no hip hinge
Romanian DeadliftLighter loads, eccentric focus

Progressions (Harder/More ROM)​

ExerciseWhen ReadyLink
Rack Pull (Below Knee)More ROM, more complete hinge pattern
Conventional DeadliftFull ROM from floor
Deficit DeadliftIncreased ROM, off platform

Alternatives (Same Goal, Different Movement)​

AlternativeHow It Compares
Barbell ShrugPure trap isolation, no hip hinge
Dumbbell ShrugGreater ROM, easier on grip
Farmer's WalkDynamic trap work, functional

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back issuesStill loads spine heavilyUse lighter weight or trap bar variation
Upper back/thoracic painDirect stress on thoracic spineAvoid or use very light loads
Bicep injuryMixed grip can tear bicepUse straps only, no mixed grip
Grip issuesExtremely heavy on gripAlways use straps
Stop Immediately If
  • Sharp pain in spine (any region)
  • Radiating pain into arms or legs
  • "Pop" or sudden pain in bicep (mixed grip)
  • Vision changes or dizziness
  • Complete form breakdown

Injury Prevention​

StrategyImplementation
Use strapsEliminate grip as weak link
Pull slack outNEVER jerk the bar from pins
Stay in 110-120% rangeDon't ego lift with 150%+
Neutral spine alwaysFilm yourself regularly
Pause at lockoutReinforces strong position

Common Injury Risks​

  1. Bicep tear - Most common with mixed grip + heavy loads + yanking
  2. Upper back strain - Rounded thoracic spine under maximal weight
  3. Lower back strain - Less common than full deadlifts but still possible
Bicep Tear Prevention

If using mixed grip (not recommended for this variation):

  • Keep supinated arm completely straight
  • Never curl the bar
  • Alternate which hand is supinated
  • Better solution: just use straps

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipExtension from ~45° to fullMinimal flexion (45°)🟡 Moderate
KneeMinimal extensionNearly straight (~10° flex)🟢 Low
SpineMaintain neutral, resist flexionNone (isometric)🟡 Moderate-High
ShoulderScapular retraction, stabilizationMinimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip45° flexion with neutral spineCan hinge to knee-height barVery accessible - low demand
ThoracicGood extensionCan maintain proud chest under loadThoracic mobility drills, foam rolling
ShoulderScapular retractionCan pull shoulders backBand pull-aparts, face pulls
Accessibility

Rack pulls at knee height require MINIMAL mobility. Almost anyone can perform them. This makes them excellent for:

  • Those with limited hip/ankle mobility
  • Older lifters
  • Those rehabbing from lower body injuries
  • People who struggle with conventional deadlift setup

❓ Common Questions​

How much heavier than my deadlift should rack pulls at knee be?

110-120% of your conventional deadlift 1RM is appropriate. If you deadlift 315 lbs, you should rack pull 345-375 lbs at knee height. Going much heavier usually means form is compromised. If you're using 50%+ more, your pins are likely too high or your form is breaking down.

Is this just a fancy shrug?

No - there should still be hip drive. While the ROM is minimal, you're still performing a hip hinge pattern. Your hips should drive forward to lockout. If you're just shrugging the weight with no hip movement, your pins are too high. At-knee rack pulls should feel like the final third of a deadlift, not a loaded shrug.

Should I always use straps for rack pulls?

Yes, highly recommended. Rack pulls at knee height involve very heavy loads, and grip typically fails long before your back. Using straps lets you focus on building lockout strength and upper back mass. Train grip separately with farmer's carries, dead hangs, and lighter double-overhand deadlifts.

At-knee vs below-knee rack pulls - which is better?

Depends on your goal:

  • At-knee: More weight, more upper back/trap emphasis, less complete
  • Below-knee: Slightly less weight, more hip involvement, more carryover to deadlift

For lockout strength carryover, below-knee is usually better. For pure trap and upper back mass, at-knee works well.

Will this build my traps better than shrugs?

Yes, for most people. Rack pulls load the traps under a heavy compound movement pattern, which tends to build more overall mass than isolation shrugs. However, you can do BOTH - rack pulls as your heavy compound, shrugs as accessory for extra volume.

How often should I program rack pulls?

Once per week is typical:

  • As accessory after deadlifts (3-4 sets of 6-8)
  • As main hinge if rotating with deadlifts (4-5 sets of 3-5)
  • For trap hypertrophy (3 sets of 10-12)

More than 1x/week is rarely needed unless it's your primary hinge movement.

📚 Sources​

Biomechanics & Muscle Activation:

  • Swinton, P.A. et al. (2011). Contemporary Training Practices in Elite British Powerlifters - Tier A
  • Hales, M. (2010). Improving the Deadlift: Understanding Biomechanical Constraints - Tier A
  • ExRx.net Exercise Analysis - Tier C

Programming:

  • Simmons, L. Westside Barbell Book of Methods - Tier C
  • NSCA Essentials of Strength Training - Tier A
  • Wendler, J. 5/3/1 Forever (Special Exercises section) - Tier C

Trap Development:

  • Schoenfeld, B. Science and Development of Muscle Hypertrophy - Tier A
  • EliteFTS Articles on Rack Pulls - Tier C

Technique:

  • Powerlifting USA Training Archives - Tier C
  • Stronger by Science - Greg Nuckols - Tier B
  • Dave Tate Rack Pull Series - Tier C
For Mo

When to recommend this exercise:

  • User has lockout weakness in deadlift (fails at or above knees)
  • User wants to build upper back and trap mass
  • User needs reduced-ROM hinge variation (mobility limitations, injury recovery)
  • User is in a deload phase but wants to maintain posterior chain stimulus
  • User wants to overload the deadlift pattern safely

Who should NOT do this exercise:

  • Complete beginners - learn full deadlift first
  • Those with acute thoracic spine issues
  • Users with no power rack access
  • Those prone to ego lifting (this variation invites using too much weight)

Key coaching cues to emphasize:

  1. "Pins at knee height exactly - not above, not below"
  2. "This isn't a shrug - drive hips through to lockout"
  3. "Pull slack out, don't yank - smooth and powerful"
  4. "Use straps - focus on your back, not your grip"
  5. "110-120% of deadlift max, not double your deadlift"
  6. "Squeeze shoulder blades at top - feel the trap contraction"

Common issues to watch for in user feedback:

  • "I can rack pull way more than I deadlift" - Likely using too much weight or pins too high
  • "I only feel it in my traps" - That's partly the point, but ensure hip drive is still happening
  • "My grip gives out immediately" - Tell them to use straps
  • "Is this doing anything?" - Check pin height and ensure they're using appropriate load
  • "My upper back hurts" - Likely rounding thoracic spine, reduce weight

Programming guidance:

  • As deadlift accessory: After main deadlift work, 3-4 sets of 5-8 reps at 100-110%
  • For trap mass: 3 sets of 10-12 reps at 90-100% of deadlift, slow tempo
  • As main hinge: 4-5 sets of 3-5 reps at 110-120% when rotating with deadlifts
  • Pair with: Horizontal rows, face pulls, deadlifts, Romanian deadlifts
  • Avoid same day as: Heavy deadlifts if using as main movement

Progression signals:

  • Ready to add weight: Completing all sets/reps with 1-2 RIR, neutral spine
  • Regress if: Upper back rounding, yanking bar, sharp pain
  • Plateau solution: Switch to below-knee variation or adjust rep ranges
  • Form check: Video from side to ensure hip drive and neutral spine

Red flags:

  • Using 150%+ of deadlift max - form is definitely breaking down
  • Significant thoracic rounding under load
  • Jerking/yanking bar violently from pins
  • Turning it into pure shrugs with no hip movement
  • Mixed grip bicep pain

Comparison to alternatives:

  • vs Below-Knee Rack Pull: This has less ROM, more weight, more trap focus
  • vs Barbell Shrug: This is compound, more functional, better overall builder
  • vs Full Deadlift: Less fatigue, overload lockout, less technical
  • vs Block Pull: Same exercise, different setup (blocks vs pins)

Last updated: December 2024