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Barbell Rack Pull

AdvancedStrengthTier T3

Inside a power rack, set the bar on the pins near the knees or mid-thigh. Take a deadlift stance and extend the hips and knees to pull the bar up.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, fixed_horizontal_bar

Gym

  • barbell + squat rack (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the bar on the power-rack pins at the desired point just below or above the knees or mid-thigh.
  • Take deadlift position against the bar: feet under the hips, shoulder-width grip, back arched, hips back.
  1. He stands in the power rack hinged over the knee-height pinned barbell: feet planted under his hips, both hands gripping the bar shoulder-width, back arched flat and hips pushed back with the knees soft; the bar loaded with plates rests on the pins.

    Step 1 of 5

    Take deadlift position against the bar on the pins: feet under the hips, shoulder-width grip, back arched, hips back.

  2. He extends his hips and knees into the pull: the barbell rising off the pins along his thighs, trunk opening toward upright, head forward, the bar kept close as it travels up and back; shoulders still ahead of the lockout.

    Step 2 of 5

    Extend through the hips and knees, pulling the weight up and back.

  3. He stands fully locked out inside the rack: hips and knees extended, trunk tall, the barbell held at hip height with straight arms and his shoulders pulled back to complete the movement; feet planted.

    Step 3 of 5

    Pull until lockout and draw the shoulders back.

  4. He lowers the barbell back down inside the rack under control: hips hinging back and knees softening, the bar descending along his thighs to settle onto the knee-height pins; back still flat.

    Step 4 of 5

    Return the weight to the pins.

  5. He stands in the power rack hinged over the knee-height pinned barbell: feet planted under his hips, both hands gripping the bar shoulder-width, back arched flat and hips pushed back with the knees soft; the bar loaded with plates rests on the pins.

    Step 5 of 5

    Take deadlift position against the bar on the pins: feet under the hips, shoulder-width grip, back arched, hips back.

Safety Information

Set up in a power rack with the bar on the pins at the chosen point. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The weight is typically heavy and permits a mixed grip, hook grip or straps; a top-end partial pull needs a rack that holds the bar and a braced flat back. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.