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How to do Rack Pull:

• Step 1: Place a barbell on a rack so that the bar is one to two inches below your knees when standing.
• Step 2: Stand in front of the bar and bend over at the hips, while keeping a natural curve in your back.
• Step 3: Knees slightly bent and backside sticking out. Grab onto the bar with a slightly wider than shoulder-width grip. This is the starting position.
• Step 4: Tighten your abs, shoulders back, and begin exercise by standing up and thrusting your hips forward as the barbell passes your knees, just as if you were doing a traditional deadlift, but off a rack.
• Step 5: Lock your hips forward so that your body is in a straight line. Reverse movement back to starting position.

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Muscles Worked

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Details

rack pull is a free weights and total body exercise that primarily targets the hamstrings and to a lesser degree also targets the calves, forearms, glutes, hip flexors, lats, lower back, middle back, quads and traps ...more