Rack Pull Deadlift

  • HOW: Inside the rack machine, place the barbell just above knee height (or whatever height is prescribed). Find your โ€œpower stanceโ€, or the stance you would set up in if you were told to jump as high as you can. This is your starting position. Drive your feet into the ground and โ€œspread the groundโ€. Hinge at the hips and pull the slack out of the bar and then lift the barbell using your hips and back.
  • FEEL: You should feel all the muscles in your legs working, especially the muscles in your hips and middle back.. Your back muscles will be working, but you shouldnโ€™t feel like you are lifting with just your back. Squeeze your glutes at the top of the lift.ย 
  • COMPENSATION: Keep your back flat as you pull the weight up, donโ€™t arch it. Make sure your feet stay flat on the ground.

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