![]() Repeat the movement for the desired amount of sets and reps.Keeping slight tension on the bar, return it to the starting position, being sure not to fully drop it on the supports to avoid damaging the rack and barbell.In a controlled movement, lift the barbell up until your hips are fully extended, making sure not to overextend your back at the top.Before initiating the lift, pull the slack out of your positioning by tightening your lats and loading your hamstrings by pushing against the floor slightly.Grasp the bar slightly wider than shoulder width, with a double overhand or alternating grip.Step up to the barbell, and with a shoulder-width stance, get into position by bending the knees and hips slightly.Place the barbell on the rack supports and load the desired amount of weight on each side.Start by setting the rack supports to the proper height, which is most commonly just below or above the knees.How to performĮquipment required: power rack, Olympic barbell, weight plates, weightlifting belt (optional), straps (optional) Start out light to dial in on your technique, and slowly increase the weight as your skill level and strength improve.Īvoid jerking or slamming the barbell to decrease your chance of injury and prevent damage to the equipment. That said, rack pulls can be a great exercise for beginners just learning how to deadlift.Įxecuting the movement with good form and gradually increasing the weight is key to avoiding any potential injuries. ![]() Well-seasoned deadlifters will find this exercise familiar, as it mimics the movement pattern of the traditional deadlift. The rack pull is fairly simple to set up and perform, although it does require a few essential pieces of equipment. ![]()
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