How to do a barbell rack pull

Setup:

1. Rack Setup: Set the barbell on the safety pins in a squat rack. Choose a height typically just above, at, or slightly below your knees.
2. Foot Position: Stand with your feet approximately hip-width apart, toes slightly outward. The bar should be over the middle of your feet.
3. Grip: Grab the barbell with an overhand grip, slightly wider than shoulder-width.
4. Hinge and Chest Up: Bend at your hips, pushing them back, until your shins touch the bar. Lift your chest and flatten your back by engaging your lats. This is very similar to deadlift setup.

The Lift

1. Initiate the Pull: Brace your core, take a deep breath, and begin the lift by driving your legs into the ground. Keep the bar close to your body.
2. Stand Tall: Pull the weight upwards explosively. Focus on extending at your hips, squeezing your glutes as you reach full lockout.
3. Controlled Descent: Reverse the movement with control, maintaining tension. Lower the bar smoothly back to the rack pins.
4. Reset: Briefly pause after placing the bar back on the pins, then repeat the motion.

Tips:

• Think "Mini Deadlift": The rack pull resembles the top portion of a deadlift, so maintain a similar focus on form and tension.
• Variations in Height: Experiment with different rack heights to target slightly different muscle groups.
• Don't be afraid to ask: Seek guidance from an experienced lifter or trainer to ensure proper form.