Rack Pulls
Rack pulls set the bar on pins inside a power rack, usually around knee height, so you pull only the top portion of a deadlift instead of starting from the floor. Because the range is shorter, most lifters can load the bar heavier than their full deadlift and still finish the rep. That extra load makes rack pulls a straightforward way to build a stronger lockout, a tougher grip, and a thicker upper back.
Why it works
The hardest part of a deadlift is usually the first few inches off the floor, where your back angle is most disadvantaged. Rack pulls remove that section entirely and start you with the bar already at or above knee height, in a stronger position. Because you're no longer limited by your weakest point in the range, you can handle noticeably more weight, and that heavier load forces your lower back, traps, and forearms to work harder than they would under a normal deadlift's max weight. Over time, that overload builds strength and confidence in the top half of the pull, the part that decides whether a heavy deadlift locks out or stalls.
Set up
- Set the safety pins in a power rack to about knee height, or slightly above.
- Load the bar heavier than your usual deadlift working weight, since the shorter range allows it.
- Walk up so the bar sits over the middle of your feet, hips back and chest tall.
- Take a firm double overhand or mixed grip just outside your knees.
How to do it
- Brace your core and take the slack out of the bar before pulling.
- Push the floor away through your heels as you straighten your hips and knees together.
- Keep the bar in contact with your thighs as it travels upward.
- Finish by standing tall, with your hips fully extended and shoulders back.
- Pause for a moment at the top with everything locked in place.
- Lower the bar back to the pins with control instead of dropping it.
Form cues
- Push your hips through to lockout rather than pulling with your arms.
- Keep your shins close to vertical, since you're not reaching down to the floor.
- Brace your midsection before the bar moves and hold that brace through the rep.
- Set the bar down under control so each rep starts from a dead stop on the pins.
Breathing: Inhale and brace hard just before you pull, then exhale after you've locked out at the top of the rep.
Common mistakes
Loading the bar so heavy that the lower back rounds to get it moving.
Fix: Pick a weight you can pull with a flat back for every rep, then add load once that's consistent.
Bouncing the bar off the pins between reps instead of resetting.
Fix: Let the bar come to a complete stop on the pins, rebrace, then start the next rep fresh.
Hyperextending the lower back at the top to add extra range.
Fix: Stop the movement once your hips are fully extended and your body is upright, not leaned back.
Letting the bar swing away from the legs as it rises.
Fix: Keep the bar sliding up your thighs so the load stays close to your center of mass.
How to program it
- Because the load is heavier than a full deadlift, one session a week for rack pulls is enough for most lifters.
- Sets of three to six reps suit the goal here, which is building top end strength rather than conditioning.
- Rack pulls work well as the second heavy pull of the week if your main deadlift day is a few days apart, but skip stacking both in one session.
- Track the bar weight over time rather than chasing reps, since a stronger lockout shows up as more weight moved through the same short range.
- If your grip gives out before your back or hips do, spend a few weeks building grip endurance separately rather than switching to lifting straps every session.
Safety notes
- Never pull a weight that forces your lower back to round just to get the bar off the pins.
- Use collars to keep plates secure, since a heavier than usual load makes a shifting plate more dangerous.
- Skip rack pulls on days your grip or lower back already feels fatigued from other pulling work.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- powerlifting
Frequently asked questions
How heavy should rack pulls be compared to my deadlift?
Many lifters can handle 10 to 20 percent more than their deadlift max, since the range is shorter and starts from a stronger position. Add weight gradually and let your form set the limit.
Do rack pulls build my deadlift or just my grip?
Both. The heavier load builds real grip and upper back strength, and the lockout practice carries over directly to finishing heavy deadlifts.
Rack pulls or deadlifts, which is better?
They train different things. Deadlifts build strength through the entire range, including the hardest part off the floor, while rack pulls overload the lockout. Most lifters benefit from doing both, not choosing one.
How high should I set the pins for rack pulls?
Around knee height is the standard setting. Pins set higher shorten the range further and let you handle even more weight, while pins just below the knee keep more of the pull intact.
Will rack pulls hurt my lower back?
Not if you keep the load light enough to maintain a flat back through every rep. Rack pulls become risky only when the heavier weight tempts you into rounding to finish a rep your form can't support.