Description

The barbell rack pull is a weightlifting exercise that targets the posterior chain, primarily focusing on the lower back and glutes.

Starting Position

Start by setting up the barbell on a rack at knee height. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip.

Technical Execution

Hinge at the hips and push the hips back as you lower the barbell towards the knees, keeping the back straight. Drive through the heels to stand back up, extending the hips and bringing the barbell up with control.

Range of Motion

The range of motion for the barbell rack pull typically involves lowering the barbell to knee height and then standing back up to full extension.

Variations

Variations of this exercise can include using different grip widths or performing the movement from blocks or elevated surfaces.

Common Mistakes

Common mistakes include rounding the back, using too much weight, and not engaging the core properly.

Practical Advice

Ensure proper form by keeping the back straight, shoulders back, and engaging the core throughout the movement.

Additional Notes

This exercise is great for developing strength and power in the hips and hamstrings.

Difficulty Level

Advanced

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles