compound · Hinge
Rack Pull
Rack Pull is a compound hinge movement for back, using Olympic Barbell and Power Rack. It also works hamstrings, glutes and traps. 3 sets of 5-8, 3 min rest.
- Primary muscle
- Back
- Equipment
- Olympic Barbell and Power Rack
- Difficulty
- Intermediate
- Sets and reps
- 3 × 5-8
- Rest
- 180s
- Force
- pull
How to do it
- 1Set up
Pins set just below the kneecap, bar against the shins.
- 2The cue that matters
Start above the knee and drive the hips through - it is a lockout, not a squat.
- 3Work it
3 sets of 5-8, resting about 3 minutes between them.
Muscles worked
Back does most of the work. Hamstrings, glutes and traps take the rest.