Rack Pull (Barbell)
A deadlift started from a barbell set on pins or blocks at about knee height. Also called Rack Pull and Block Pull.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Upper back, glutes, lower back
- Loads
- Hips, knees, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Shrug (Barbell)
Same lockout emphasis with no back, hip or knee load.
Hip Shrug (Barbell)
Same lockout emphasis with no back, hip or knee load.
Knee Shrug (Barbell)
Same lockout emphasis with no back, hip or knee load.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your lower back, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.