Rack Pull
A deadlift starting from pins at or just below the knee; the short range lets you handle more than a full pull.
How to do it
Setup
Bar on the rack pins at knee height, deadlift grip just outside the legs, back flat.
Steps
- Brace and pull the slack out of the bar.
- Stand tall, dragging the bar up the thighs.
- Lock out with the hips, then return to the pins under control.
Common mistakes
Leaning back at lockout: stand tall, no hyperextension. Bouncing off the pins: reset each rep from a dead stop. Bar drifting from the legs: keep contact.
Breathing
Big breath before the pull, exhale after lockout.
