Rack Pull (Below Knee)

Overload your deadlift lockout — build upper back strength, trap development, and posterior chain power with reduced range of motion

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Partial)
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Lats, Traps, Rhomboids
Equipment	Barbell, Power Rack
Difficulty	⭐⭐ Intermediate
Priority	Common

Movement Summary

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🎯 Setup

Starting Position

1. Pin height: Set safety pins so bar is 1-3 inches below kneecap
   • Too high = not enough range of motion
   • Too low = defeats purpose of rack pull
2. Bar position: Load bar on pins, bar should be over mid-foot when you step in
3. Stance: Feet hip-width apart, toes slightly out (5-15°)
4. Grip: Hands just outside legs, arms vertical
   • Double overhand for grip training
   • Mixed grip for heavier loads
   • Straps acceptable for this variation
5. Back position: Chest up, shoulders slightly in front of bar, neutral spine
6. Create tension: Pull slack out before lifting, feel hamstrings load

Equipment Setup

Equipment	Setting	Notes
Power Rack	Safety pins 1-3" below knee	Adjust for your height
Barbell	Standard 20kg/45lb Olympic bar	Should rest on pins
Plates	Can use more than full deadlift	10-20% overload typical
Straps	Optional but recommended	Focus on movement, not grip

Pin Placement

Stand in your deadlift stance. Measure where the bar would be at knee height minus 1-3 inches. The bar should start in the "power position" where most lifters struggle in the conventional deadlift.

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🔄 Execution

The Movement

Setup Phase

What's happening: Establishing position with bar already elevated

1. Step to bar, feet under hips, bar over mid-foot
2. Hip hinge down, grip bar outside knees
3. Drop hips slightly until shins touch bar
4. Big breath into belly, brace core hard
5. Pull slack out - shoulders should be directly over or slightly ahead of bar

Tempo: Methodical setup - don't rush

Feel: Hamstrings and lats loaded, ready to pull

Pull Phase

What's happening: Explosive pull from the pins to lockout

1. Drive through whole foot, "push floor away"
2. Pull bar straight up, keeping it close to body
3. Extend hips and knees simultaneously
4. Think "chest up and through" - don't let shoulders round
5. Breathing: Hold breath throughout the pull

Tempo: 1-2 seconds (powerful, controlled)

Feel: Massive upper back and glute engagement

Critical: This should feel easier than a full deadlift - you can use 10-20% more weight

Lockout

What's happening: Full hip extension, standing tall

1. Hips fully extended, knees locked
2. Shoulders back, squeeze shoulder blades together
3. Emphasize trap contraction at top
4. DO NOT hyperextend lower back

Hold: Brief pause at top (1 second) to reinforce lockout strength

Feel: Strong contraction in upper back, traps, and glutes

Lowering

What's happening: Controlled descent back to pins

1. Push hips back first (hip hinge)
2. Once bar passes knees, bend knees to lower
3. Control bar down to pins - don't drop it
4. Breathing: Exhale on the way down

Tempo: 2 seconds (controlled)

Feel: Eccentric load on posterior chain

Note: Bar should contact pins with control, not crash

Key Cues

Primary Cues

• "Pull back and up" - engages lats, keeps bar close
• "Chest up, shoulders back" - prevents upper back rounding
• "Squeeze glutes hard at top" - reinforces lockout pattern
• "Attack the bar" - explosive intent from pins

Tempo Guide

Goal	Tempo	Example
Strength	X-1-2-1	Explosive up, 1s pause, 2s down, 1s reset
Hypertrophy	2-1-3-1	2s up, 1s pause, 3s down, 1s reset
Power	X-0-X-1	Explosive up, no pause, controlled lower

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension - primary lockout driver	████████░░ 85%
Erector Spinae	Maintain neutral spine, resist flexion	█████████░ 90%
Traps	Shoulder stabilization, scapular retraction	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension support	███████░░░ 70%
Lats	Keep bar close to body	███████░░░ 75%
Rhomboids	Scapular retraction	██████░░░░ 65%

Stabilizers

Muscle	Role
Core	Maintains torso rigidity under heavy load
Forearms/Grip	Holds the bar - can be limiting factor

Muscle Emphasis

Compared to full deadlift: More emphasis on upper back, traps, and lockout musculature. Less quad involvement due to reduced range of motion. This is why you can typically lift 10-20% more weight than your full deadlift.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pins too high	Becomes a shrug, minimal hip involvement	Defeats purpose of building lockout strength	Set pins below knee - should still feel like deadlift
Rounded upper back	Shoulders roll forward under heavy load	Reduces carryover to deadlift, injury risk	Lighter weight, cue "chest up," strengthen upper back
Yanking the bar	Jerking motion from pins	Poor tension, form breakdown	Pull slack out first, smooth acceleration
Hyperextending at top	Leaning back excessively	Lower back compression	Just stand tall, don't lean back
Using too much weight	Form breaks down completely	No carryover to deadlift	Use 10-20% more than deadlift, not 50%+

Most Common Error

Using excessive weight with terrible form - yes, you can lift more in a rack pull, but if your back rounds and you're yanking the bar, you're building bad motor patterns. Keep form strict.

Self-Check Checklist

• Pins set 1-3 inches below knee height
• Bar starts over mid-foot when in stance
• Back neutral, not rounded
• Bar path is vertical
• Strong lockout without hyperextension

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🔀 Variations

By Starting Height

Below Knee (Standard)

Aspect	Details
Height	1-3" below kneecap
Best For	Deadlift lockout weakness, building overall strength
Emphasis	Balanced - hips, back, lockout
Weight	100-115% of deadlift 1RM

This is the standard rack pull variation

At Knee

Aspect	Details
Height	Bar at kneecap level
Best For	Upper back development, less hip involvement
Emphasis	Upper back, traps, lockout specific
Weight	110-120% of deadlift 1RM

See: Rack Pull (At Knee)

Above Knee

Aspect	Details
Height	2-4" above kneecap
Best For	Pure lockout strength, trap hypertrophy
Emphasis	Lockout only, minimal hip involvement
Weight	115-130% of deadlift 1RM

Very limited ROM - mostly for powerlifters working lockout weakness

By Training Purpose

Strength Focus

Variation	Change	Why
Heavy Rack Pull	3-5 reps at 100-115% deadlift	Overload pattern, build lockout
Paused Rack Pull	2-3s pause at lockout	Reinforce strong finish position
Dead-Stop Reps	Full reset between reps	Eliminate stretch reflex, pure strength

Hypertrophy Focus

Variation	Change	Why
Higher Rep Rack Pull	8-12 reps	Upper back and trap development
Tempo Rack Pull	3s eccentric	More time under tension
Rack Pull + Shrug	Add shrug at top of each rep	Maximize trap engagement

Technique/Accessory

Variation	Change	Why
Light Rack Pull	60-70% for speed	Practice explosive lockout
Straps Allowed	Focus on back, not grip	Remove grip as limiting factor
Rack Pull Holds	10-30s hold at top	Grip strength, postural endurance

Grip Variations

Grip Type	When to Use	Pros	Cons
Double Overhand	Light-moderate loads	Builds grip, balanced	Grip fails first
Mixed Grip	Heavy loads	Can hold more weight	Bicep tear risk on supinated side
Hook Grip	Heavy loads, Olympic style	Secure, balanced	Painful on thumbs
Straps	Focus on back development	Removes grip limitation	Doesn't build grip strength

Strap Recommendation

For rack pulls, straps are often recommended. The goal is usually to overload the back and lockout, not train grip. Save grip training for farmer's carries and dead hangs.

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% of Deadlift 1RM)	RIR
Strength	3-5	2-5	3-4 min	100-115%	1-2
Hypertrophy	3-4	6-10	2-3 min	90-105%	2-3
Accessory	2-3	10-15	90s-2min	80-95%	3-4

Workout Placement

Program Type	Placement	Rationale
Deadlift-focused	After main deadlift work	Accessory for lockout strength
Pull day	As primary hinge if deadlifts not programmed	Main posterior chain movement
Upper back day	First or second exercise	Overload traps and lats
Deload week	Replace full deadlift	Reduce fatigue while maintaining stimulus

Best Use Case

Rack pulls work best as an accessory after regular deadlifts (3-4 sets of 5-8 reps) or as a main movement when you need to reduce fatigue (injury recovery, deload, high-volume phase).

Frequency

Context	Frequency	Volume
With full deadlifts	1x per week	3-4 sets as accessory
Replacing deadlifts	1-2x per week	4-5 sets as main movement
Upper back focus	1x per week	3 sets, higher reps (8-12)

Progression Scheme

Progression Rate

Rack pulls can handle faster progression than full deadlifts since ROM is reduced. Adding 10-15 lbs per session when completing target reps is reasonable for intermediate lifters.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	315 lbs	3x5	Establish baseline (assume 275 lb deadlift)
2	325 lbs	3x5	Add 10 lbs
3	335 lbs	3x5	Add 10 lbs
4	275 lbs	3x5	Deload - use deadlift weight
5	345 lbs	3x5	Resume progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Rack Pull (At Knee)	Higher starting position, less ROM
Trap Bar Deadlift	More upright, easier on back
Block Pull	Similar concept, different setup

Progressions (Harder)

Exercise	When Ready	Link
Conventional Deadlift	When rack pull is strong, ready for full ROM
Deficit Deadlift	Opposite extreme - increased ROM from floor
Snatch Grip Deadlift	Wider grip, more upper back demand

Alternatives (Same Goal, Different Movement)

Lockout Strength

Alternative	How It Helps
Paused Deadlift	Build strength at sticking point
Romanian Deadlift	Lockout emphasis with eccentric focus
Good Morning	Similar hip extension pattern

Upper Back Development

Alternative	Focus
Barbell Row	Horizontal pull for lats and traps
Chest-Supported Row	Isolate upper back, no fatigue
Shrugs	Pure trap hypertrophy

Overload Without Rack Pull

Alternative	Benefit
Trap Bar Deadlift	Can often lift more, easier setup
Block Pull	Similar to rack pull, portable

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Can still aggravate even with reduced ROM	Use trap bar variation or lighter weight
Upper back/thoracic issues	Heavy loads stress thoracic spine	Reduce weight, focus on form
Grip issues	Heavy loads tax grip significantly	Use straps liberally
Bicep injury history	Mixed grip can strain bicep	Use hook grip or straps only

Stop Immediately If

• Sharp pain in lower or upper back
• Radiating pain down legs
• Bicep pain or "popping" sensation (mixed grip)
• Form completely breaks down under load

Injury Prevention

Strategy	Implementation
Proper pin height	1-3 inches below knee - not higher
Don't ego lift	10-20% above deadlift max, not 50%
Pull slack out first	Never yank the bar from dead pins
Use straps	Remove grip as limiting factor
Neutral spine always	Film yourself, especially with heavy loads

Common Injury Risks

1. Lower back strain - Still possible if using too much weight or rounding
2. Bicep tear - Mixed grip + heavy weight + jerking motion = danger
3. Upper back strain - Rounded thoracic spine under maximal loads

Safety Priority

Rack pulls allow heavy loads, but that doesn't mean form can be compromised. If anything, the heavier weights demand even stricter technique. Always maintain neutral spine.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension from ~60° to full	60° flexion	🔴 High
Knee	Minimal extension	10-30° flexion	🟢 Low
Spine	Maintain neutral	None (isometric)	🟡 Moderate
Shoulder	Stabilization, retraction	Minimal	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	60° flexion with neutral spine	Can hinge to bar at below-knee height	Hip mobility work, start with higher pins
Thoracic	Good extension	Can maintain chest up under load	Thoracic extensions, foam rolling
Shoulder	Scapular retraction	Can pull shoulder blades back	Face pulls, band pull-aparts

Reduced Mobility Demands

Rack pulls require LESS mobility than full deadlifts (no ankle dorsiflexion needed, less hip flexion). This makes them accessible for those with mobility limitations.

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❓ Common Questions

How much more can I lift on rack pulls vs deadlifts?

Typically 10-20% more than your conventional deadlift 1RM. If your deadlift is 315 lbs, expect to rack pull 345-375 lbs for similar reps. Going heavier than this often means form is breaking down. If you're lifting 50%+ more, you're either yanking the bar or your pins are too high.

Where should I set the pins?

1-3 inches below your kneecap when standing in your deadlift stance. If pins are at knee height or above, it becomes more of a shrug. Below the knee ensures you're still working the hip hinge pattern and glutes properly.

Should I use straps for rack pulls?

Yes, straps are recommended for rack pulls. The goal is usually to overload the posterior chain and upper back, not train grip. Save grip training for deadlifts, farmer's carries, and dedicated grip work. Straps let you focus on the movement pattern and target muscles.

Rack pulls vs block pulls - what's the difference?

Same concept, different setup:

• Rack pulls: Bar rests on pins in a power rack
• Block pulls: Bar rests on blocks/mats on the ground

Functionally identical. Rack pulls are more common in gyms with power racks; block pulls are more portable (bring your own blocks). Some people find blocks feel more natural since the bar starts on the ground.

Will rack pulls improve my deadlift?

Yes, if lockout is your weakness. If you fail deadlifts at or above the knees, rack pulls will help. If you fail off the floor, deficit deadlifts or paused deadlifts would be better. Film your deadlifts to see where you struggle, then program accordingly.

How often should I do rack pulls?

Once per week as an accessory after your main deadlift work is most common. Example: Deadlift 5x3, then Rack Pull 3x6. Some programs use rack pulls as the main hinge 1x/week when rotating with full deadlifts.

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📚 Sources

Biomechanics & Muscle Activation:

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

Programming:

• Powerlifting Training Methodology (Sheiko, Simmons) - Tier B
• NSCA Essentials of Strength Training - Tier A
• Wendler, J. 5/3/1 Forever - Tier C

Technique:

• Westside Barbell Methods - Tier C
• EliteFTS - Dave Tate Rack Pull Technique - Tier C
• Stronger by Science - Greg Nuckols - Tier B

Application:

• Practical Programming for Strength Training - Rippetoe & Baker - Tier B
• Starting Strength Forums - Tier C

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For Mo

When to recommend this exercise:

• User's deadlift stalls at or above knee height (lockout weakness)
• User wants to build upper back and trap mass
• User has lower back sensitivity but can still hinge
• User needs reduced-fatigue hinge variation during high-volume phases
• User is recovering from lower body injury and can't do full ROM

Who should NOT do this exercise:

• Complete beginners - should learn full deadlift first
• Those with acute lower back injuries - still loads the spine
• Users with no access to power rack
• Those who ego lift - rack pulls invite using too much weight

Key coaching cues to emphasize:

1. "Pins 1-3 inches BELOW knee, not at or above"
2. "Pull the slack out, don't yank - smooth acceleration"
3. "This isn't a shrug - still drive hips through"
4. "Use straps - focus on the back, not your grip"
5. "Only 10-20% more than your deadlift, not double"

Common issues to watch for in user feedback:

• "I can rack pull way more than I deadlift" - Likely pins too high or form breaking down
• "I don't feel my glutes" - Pins might be too high, not enough hip extension
• "My grip gives out" - Tell them to use straps
• "My lower back hurts" - Likely rounding or too much weight, check form
• "Is this even doing anything?" - Check pin height and ensure proper loading

Programming guidance:

• As accessory: After main deadlifts, 3-4 sets of 5-8 reps
• As main movement: 1x/week, 4-5 sets of 3-6 reps when rotating with deadlifts
• For upper back: Higher reps (8-12), moderate weight, 3 sets
• Pair with: Horizontal pulls (rows), full deadlifts, Romanian deadlifts
• Avoid same day as: Other heavy hinging if using as main movement

Progression signals:

• Ready to progress: Completing all sets/reps with strict form, neutral spine
• Add weight when: Can do top set with 1-2 RIR
• Regress if: Back rounding, yanking bar, pain
• Consider changing variation: If stalled 3+ weeks, try different pin height or switch to block pulls

Red flags:

• Using 50%+ more than deadlift 1RM - form is breaking down
• Significant upper back rounding - too much weight
• Yanking/jerking bar from pins - no tension being created
• Pins set at or above knee height - defeats purpose

Comparison to alternatives:

• vs Full Deadlift: Less fatigue, overload lockout, less technical
• vs Romanian Deadlift: More weight, less hamstring stretch, more upper back
• vs Block Pull: Same exercise, different setup (blocks vs pins)
• vs Rack Pull at Knee: This version has more ROM, more hip involvement

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Last updated: December 2024