Rack Pulls

What it is

This compound pulling movement allows you to lift heavier loads than a conventional deadlift by reducing the range of motion. It primarily develops strength in your lower back, while also engaging your glutes, hamstrings, and traps. You will use a barbell and a power rack to perform this exercise.

Technique tips

• Set the pins at or just above knee height to tailor your range of motion.
• Adopt a strong deadlift stance: feet under hips, flat back, and engaged core.
• Initiate the pull by driving through your heels, extending hips and knees.
• Finish the movement by pulling your shoulders back strongly at lockout.
• Maintain a neutral spine throughout the entire range of motion.
• Use a mixed grip or lifting straps if grip strength is a limiting factor.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.