man preparing to do rack pulls

Are You Doing Rack Pulls?

Interested in developing your entire back, growing huge traps, and improving grip strength? Add rack pulls to your programming. As a variation of the deadlifts family tree, this move is excellent for enhancing hand grip endurance, fostering muscular definition all over your body while also lessening injury risks. Whether you're new or experienced at it already - our post will walk through how-to be proficient at it with some inventive twists thrown into play.

Rack Pulls

If you're considering exercises that engage multiple upper and lower body muscles simultaneously - look no further than rack pulls! This exercise not only enhances grip and pulling strength but also improves forearms, back muscles, latissimus dorsi (lats), Trapezius (traps) along with hamstrings all at once! Rack pulls should be a preferred option over deadlifts because they encourage accurate form that prevents lateral stress on the spine making it much safer. 

By incorporating block pulls or using plates/blocks into your routine of rack pull workouts instead of relying solely on power racks - you can mix things up when feeling monotonous. Remember to always focus on safety by maintaining proper form while advancing gradually with weights as needed for successful results. 

Rack Pull technique

Rack pull technique involves using a power rack and barbells to improve grip strength and engage multiple upper and lower body muscles simultaneously. Here are the steps to master this deadlift variation:

  • Adjust support rack height
  • Position the barbell and rack supports
  • Hinge forward at the hips with ankles separated by hip-width
  • Grab the bar with your palms broader than your shoulders
  • Contract your shoulder blades and faintly press the floor to transfer weight to your hamstrings
  • Slowly raise the barbell until your hips are fully extended, maintaining vertebral neutrality.

Rack pulls have five astounding advantages that include enhancing traction, avoiding injuries, developing musculature, working harder, and being suitable for both novices and experts. However, before attempting a rack pull if you have back problems or injuries consult a physician or physical therapist.

Rack Pulls have five astounding advantages

Rack pulls have five astounding advantages that make them an excellent addition to any workout routine. These benefits include improving grip and hauling strength, preventing injury, developing musculature, enabling you to lift more weight, and being suitable for both novice and expert weightlifters.

Here's a quick bullet list of the advantages:

  • Enhance grip strength and pulling strength
  • Avoid injury
  • Develop musculature
  • For both novices and experts
  • You’re able to work with heavier weight than you would a conventional deadlift
    man doing conventional deadlift

Incorporating rack pulls into your fitness regimen can help take your workouts to the next level while also providing long-term health benefits. Just remember to prioritize safety by following proper lifting guidelines and consulting with a physician or physical therapist if you have any existing back problems or injuries before attempting this exercise.

Mix it up: 

If you don't have access to a power rack, there are still ways to perform variations of the rack pull. Here are three methods:

  1. Block Pull - Use plates or blocks stacked knee-high to lift the barbell like you would on a power rack.
  2. Rack Drag Technique - This method requires a power tower, barbell, and weight plates with added safety measures such as using straps.
  3. Elevated Deadlift - Place your feet on an elevated surface while performing deadlifts to engage more glute muscles and reduce strain on your lower back.

Try out these different variations and see which one works best for you!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.