Rack Pull (Trap Bar)

A partial deadlift movement with the bar starting at mid-shin or knee height, reducing range of motion and allowing for heavier loading of the lockout position.

Instructions

1. Set the trap bar in a rack at mid-shin or knee height.
2. Stand in the center of the bar with feet hip-width apart.
3. Grip both handles with a neutral grip.
4. Bend your knees slightly and keep your chest up.
5. Drive through your heels and extend your hips and knees to pull the bar up.
6. Continue until you reach full hip extension at the top.
7. Lower the bar back down under control to the rack.
8. Reset and repeat for the desired number of repetitions.

Tips

• The reduced range of motion allows for heavier loading and lockout strength development.
• Maintain a neutral spine throughout the movement.
• Focus on driving through your heels and extending your hips.
• This variation is excellent for building pulling strength and training the top end of deadlifts.
• Rack pulls develop exceptional strength in the lockout position.