How to do rack pull

Coach's Tips

This exercise involves lifting the barbell from the rack, similar to a deadlift but with less movement.

Start Position

1. Place a barbell on the ground in front of you.

2. Stand with your feet shoulder-width apart, knees slightly bent.

3. Bend down and grasp the barbell using a double overhand grip, ensuring your hands are slightly wider than shoulder-width.

Proper Form

1. Drive through your legs to lift the barbell off the ground while maintaining a straight back.

2. Keep your arms extended and shoulder blades contracted.

3. Pause briefly when the barbell reaches mid-thigh level, then lower it back to the ground in a controlled manner.

Breathing Technique

1. Exhale forcefully when lifting the barbell.

2. Inhale deeply while lowering the barbell.

Precautions

1. Maintain a straight back throughout the movement.

2. Keep the barbell close to your body and avoid swinging the weight.

3. Do not lock your knees or elbows at any time during the exercise.