Rack Pull

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Coach's Tips

It's a workout where you lift the barbell on the rack. Think of it as a deadlift with a shorter range of movement

How to Rack Pull

Starting Position

1. Position a barbell on the floor in front of you.

2. Position your feet shoulder-width apart and slightly bent at the knees.

3. Bend down and grip the barbell with a double overhand grip, making sure your hands are slightly wider than shoulder-width apart.

Proper Form

1. Lift the barbell off of the floor by driving through your legs and keeping your back straight.

2. Keep your arms straight and your shoulder blades retracted.

3. Once the barbell reaches mid-thigh level, pause for a brief moment, then lower the barbell back to the floor in a controlled manner.

Breathing Technique

1. When lifting the barbell, exhale powerfully.

2. When lowering the barbell, inhale deeply.


1. Make sure to keep your back straight throughout the exercise.

2. Make sure to keep the barbell close to your body and avoid swinging the weight.

3. Avoid locking your knees and elbows at any point during the exercise.

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