Barbell Rack Pull

How to do it

1. Set the safety pins in a rack at about knee height and load the bar to your working weight.
2. Stand with feet hip-width apart, bar over mid-foot, and grip just outside the knees.
3. Pull the slack out of the bar, brace the core, and pull the chest up tall with a flat back.
4. Drive the floor away with your legs while keeping the bar dragging close to your thighs.
5. Stand fully tall by squeezing the glutes and locking out the hips and knees together.
6. Lower the bar back to the pins under control, reset your breath, and repeat for clean reps.

Common mistakes

• Setting the pins too low or too high, which removes the partial-lift benefit and risks form breakdown.
• Rounding the upper back hard to grind the rep, which strains the spine under heavy load.
• Hyperextending at the top instead of finishing with a tight glute squeeze and stacked rib cage.
• Bouncing the bar off the pins and using momentum instead of resetting between reps.