How To Rack Pull - Increase Your DEADLIFT!

The rack pull is a deadlift supplemental exercise that will help you deadlift more weight. Learn how to rack pull in our step by step tutorial!
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Supplemental lifts introduce additional stress to a lifter's program. Rack pulls use a shorter range of motion but increase stress by increasing intensity or weight on the bar.
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Learn more:
Rack pull: barbell-logic.com/rack-pulls/
Rack pull short: barbell-logic.com/gym-shorts-the-rack-pull/
Drop & Pop DL: barbell-logic.com/model-informed-coaching/
Deadlift Tracks: barbell-logic.com/340-which-deadlift-track-works-best-for-you/ --------------
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[@epete425]

I was only deadlifting 205 lbs in early February. I started rack pulls mid February, and now I'm deadlifting 245lbs (late March) for 5x5. I weigh 163 lbs myself. Rack pulls have helped a lot in a short amount of time.

[@Greg-wz6fp]

I love this channel I learn something new every time …I had to do rack pulls today and wasn’t sure how high to set the pins …thnx guys

[@suebfit]

Thanks for this video 3 years later - still super helpful :)

[@jaccamagu]

Really good video, very detailed! I would only cue differently the last part, when you say PULL, I would cue Push the floor away with your feet

[@JK-pp2xl]

At the beginning I was feeling like a loser, because I haven't been able to rack pull what I can deadlift. Then you said it can take a few weeks. Hopefully, I can get there! Probably my 5th or 6th week now.

[@serjstoned]

Great editing. You guys are the best in the market. Cheers 🥃🎱

[@elafzal5866]

ive been doing them wrong all along man wish i saw this video before i am doing sheiko he has you doing dead from.boxes a lot but i do rackpulls

[@leocmen]

Awesome video

[@Caleb-lu3zl]

Rack pulls destroy my back in a good way

[@bluetrain69]

Do we have to use double over hand? Or can I use my deadlift mix grip? Thanks guys. Always great instruction.

[@bradcosmetics1196]

might be good to go slightly over your max and do a rack pull double overhand just to work your grip, but generally you can do mixed grip (or straps/hook grip)

[@dilzila1]

Should you keep your wrists straight when benching?

[@BarbellLogic]

Yes. Knuckles should point toward the celing (technically the wrists are about 10-15 degrees bent, but they look straight).

[@frankchen4229]

i have axle straps used as "pins" . cheap and effective

[@AngelPuntero]

Rack pulls are so much fun

[@hobomctavish9707]

Great vid! cheers Matt

[@GPXironczech]

These hurt my lower back so much, what am I doing wrong

[@BarbellLogic]

Not sure - we'd need to see a video. You can send one to [e-mail]

[@BarbellLogic]

But, if they hurt your low back, especially if you don't have a coach, do something else.

[@GPXironczech]

@@BarbellLogic email sent

[@charlesjennings4138]

Would you recommend a different approach/variant with the strap safety systems setup ?

[@michaelderenne9838]

You could do this off safety straps to

[@BarbellLogic]

Yes

[@thearyandhar6621]

brother i have a question. for me rack pull is very difficult like i can deadlift 160kg easily but even 100kg feels heavy on rack pulls , and 120 kg on rack pull sucks the life out of me.WWhy???

[@BarbellLogic]

Might not be used to it. It can also feel less "tight". Keep practicing, and try to increase the weight.

[@thearyandhar6621]

@@BarbellLogic it was first time i did.i am newbie actually

[@thearyandhar6621]

@@BarbellLogic but still i have seen people who have high rack pull even though their dead sux.🤔

[@BarbellLogic]

@@thearyandhar6621 That's probably why. A new lift like this theoretically should allow you to do more weight, but it's often not the case. You have to get used to the lift and you will tend to find that after a bit you'll be able to do more than the main lift.

[@thearyandhar6621]

@@BarbellLogic kk.Bro.I am actually a newbie cant do a pullup☹.weak upper body.👍

[@90hjorth]

I mean technically if you adjust the rack pull to above the knee, you could take out the hamstrings and glutes so it just targets the back

[@BarbellLogic]

How do you extend your hips without the hip extensors?

[@SIickTurtIe]

So, no leg drive on a rack pull ?? What if it’s a super low height below mid shin ?

[@BarbellLogic]

So, if it's at a super low height, less but leg drive really means quad extension, and the knees are not forward (for the most part) on a rack pull, so the "push the floor away" cue doesn't really apply.

[@b08m4rt1n]

As a 330 deadlifter, pulling 500 off the pins was eye opening.

[@BarbellLogic]

Boom

[@KSxPharaoh]

Strap safeties for this

[@dathrakki4892]

Hi mate, I have chronic low back issues. My physio told me to do deadlifts. I'm using the trap bar. Is this variation less stress on the low back in comparison to the trap bar? Cheers

[@BarbellLogic]

The trap bar is less stress on the low back. If you have a trap bar, that's fine, use it. You might not want to avoid strengthening your lower back though--more stress equals stronger. You could do trap bar deadlifts and then add RDLs, which start from the top, to provide lower back stress/strengthening in a more controlled movement (easier to keep low back perfectly flat).

[@dathrakki4892]

Thanks for your reply. I'm actually contemplating on moving on to rack pulls instead. Maybe a safe bet. RDL?

[@BarbellLogic]

@@dathrakki4892 Romanian Deadlift. Here's a video on it: kzbin.info/www/bejne/r6SwoJKMe7Ngmrs You can do rack pulls, and it is certainly easier to extend your lumbar spine in a rack pull than off the floor, but still stressful for the low back (though feel free to do them).

[@dathrakki4892]

RDL has a very similar movement as rack pull. As in the range of movement. Great videos.👍

[@lastshotbang2457]

3:25~

[@65hillsy]

When would you add rack pulls in your training?

[@BarbellLogic]

Great question. Rack pulls add stress to a training program by increasing intensity (weight on the bar). They're a great deadlift supplemental exercise for intermediate and advanced trainees who struggle with the lockout (upper half) of the deadlift.

[@Ohmfish]

@@BarbellLogic yea so when to add into your program , say after a few sets of deadlift ?

[@EnlightenedRogue24]

JOHN MC KEE - Your second question proves your still a novice, so don’t worry about it. ☝️🥴

[@getstrongby4038]

@Fred Tedason if you are trying to give advice, calling someone an idiot is a really poor way to go about it. Actually makes you look like the idiot tbh

[@bryanpaton8607]

Do them first

[@mikegrazio5376]

video could have been done in 60 seconds

[@BarbellLogic]

Like this? kzbin.info/www/bejne/Zp-tpGl5o8upaa8si=reAdsgAomwVbrYby

[@1947indy]

Too much talking and not enough demonstrations.

[@BarbellLogic]

Check out our Gym Shorts version (under 1 minute): kzbin.info/www/bejne/Zp-tpGl5o8upaa8

[@youngs1nn]

3 sets of yapping

[@nirmalkah399]

What about romanian deadlift?

[@MrEJDahl]

kzbin.info/www/bejne/r6SwoJKMe7Ngmrs

[@BarbellLogic]

We have a video on it! Check it out: kzbin.info/www/bejne/r6SwoJKMe7Ngmrs

[@mohamedyossef8146]

You are a funny man

[@BarbellLogic]

Funny...funny how!?

[@mohamedyossef8146]

@@BarbellLogic 2:38

[@steveatlas3492]

My video is better.

[@BarbellLogic]

congrats