Strength exercise

Rack Pull

How to do it

Set the safety pins or blocks in a power rack so the bar sits just below or at knee height.
Grip the bar just outside the legs with a shoulder width or slightly wider stance, feet flat on the floor.
Brace the core, flatten the back, and lift the chest to set a neutral spine position before pulling.
Drive through the floor and extend the hips and knees together, letting the lower back and glutes finish the lockout.
Squeeze the trapezius at the top by drawing the shoulders back, keeping the bar close to the body throughout.
Lower the bar back to the pins under control rather than dropping it, resetting position before the next rep.

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises