Deadlift Rack (Barbell)

A deadlift variation performed from an elevated bar position to emphasize the lockout phase and reduce range of motion for overload training.

Instructions

1. Set the barbell in a power rack with the bar positioned just below or at the knee cap level.
2. Position yourself with feet hip-width apart and grip the barbell with hands just outside shoulder width.
3. Engage your core and keep your back straight with a slight arch.
4. Drive through your heels and extend through your hips and knees to lift the bar.
5. Maintain a vertical torso throughout the movement using your leg drive.
6. Continue pulling until your hips and knees are fully extended and shoulders are back.
7. Lower the bar in a controlled manner back to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• The elevated starting position allows you to use heavier loads than full deadlifts.
• Focus on driving through your heels and using your leg muscles.
• Keep the bar close to your body throughout the entire movement.
• The shortened range of motion emphasizes the lockout phase of the deadlift.
• This is an excellent assistance exercise for improving full deadlift strength.