Rack Pull
The top-half deadlift — overload the back and traps from knee height with big weight, safely.
Back, Traps, GlutesBarbell + Rack PinsIntermediate
Setup
- Bar on the pins at just below knee height.
- Hinge, flat back, grip outside the knees, lats tight.
How To Do It
- Drive the hips through, standing tall — bar drags up the thighs.
- Squeeze glutes and traps at lockout.
- Lower under control back to the pins.
Breathing
Brace before the pull, exhale at lockout.
Common Mistakes
- Rounding the back under the heavier load — flat back or lower the weight.
- Leaning back at the top — stand tall, don't overextend.
Coach Sam's cue: Push the floor away, stand tall, squeeze.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.