Barbell rack pull

Category

Powerlifting

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Latissimus Dorsi, Teres Major, Erector Spinae

Secondary muscles

Quadriceps Femoris, Trapezius, Rhomboids

How to do it

1. Position a barbell on a rack set to just below knee height. Stand with your feet hip-width apart, and grip the barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart.
2. Begin the lift by driving through your heels, extending your hips and knees to lift the barbell.
3. Pull the barbell up your legs until you reach a standing position with your shoulders back and hips fully extended. Keep the barbell close to your body throughout the movement.
4. Lower the barbell back to the rack with control by hinging at your hips and bending your knees. Repeat for the desired number of repetitions.

Form tips

• Keep the barbell close to your body to ensure an efficient and powerful lift.
• Focus on engaging your glutes and hamstrings during the hip extension.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.