The deadlift can be a great exercise, especially if you are building a strength foundation. However, not everybody can do deadlifts. If you find yourself with lower back or other problems but still want to deadlift, what are your options? That’s where rack pulls come in. In this article, we answer the question: Rack Pulls - Are They Worth It? 

What Are Rack Pulls?

A rack pull addresses lower back problems because you have the option to take most of your lower back out of it. You’re doing the top half of a deadlift. You’ll do this inside a power rack with the long pins set just shy of knee height. The beauty of these is you can adjust the pin height depending on your personal situation and goals. So if you have serious lower back problems, you can go with a height above the knees. 

How To Do Rack Pulls

1. Set up the pin height in your power rack and put your bar on the pins. The pins can be set just below the knees, just above, or even mid-thigh. Position yourself against the bar in a deadlift stance. Place your feet under your hips, your grip shoulder width, your back arched, and your hips back. 
2. This is a great exercise for heavy weight, but depending on your goals, you can use a moderate weight. Use the grip you prefer: overhand, underhand, or over/under.
3. With your head looking forward, pull the weight up and back until lockout. Pull your shoulders back as you complete the movement.
4. Perform your reps under control. Even though this is a partial movement, use perfect form, and do not rush your reps. Hold at the top for a 3 count. 
5. Lower the weight slowly and under control to the pins and repeat.

Muscles Worked

Rack pulls may be a partial movement, but it’s part of the deadlift, an exercise that works most of the body. 

Back

Rack pulls directly work the upper back and traps. Rack pulls reduce hip involvement because of the limited range of motion. This in turn decreases the amount of stress on your lower back. That said, your lower back still helps during rack pulls. As noted, the higher you place the pins in your power rack, the less the lower back is involved. 

Hamstrings (and Glutes)

It’s true your hamstrings are not as engaged as they would be in a regular deadlift. Still, they’re part of the movement, depending mainly on your pin height. The lower you set the pins, the more your hamstrings (and glutes) are involved. 

Quadriceps

Rack pulls engage your quads slightly to fully lock out your knees. Depending on pin height, rack pulls limit the amount of knee involvement. 

Arms

The forearms, biceps and triceps are all secondary muscles that will be worked with rack pulls. 

Benefits

• Improved Pulling Power

• Builds Mass and Strength

• Great Exercise For Your Upper Back And Traps

• Improved Grip Strength

• Less Stress On Your Lower Back 

• Good Functional Exercise

Who Should Use Rack Pulls?

Anyone can use these. If you’re building foundational strength, you can use very heavy weights. Or, as Rich often preached, you can use more moderate weight and go for higher reps. It’s also a great exercise for variety in your back training. 

Rack pulls are a compound exercise that targets more than just the back. Therefore, a great way to use rack pulls could be in a full-body routine when you’re pressed for time. The impact of this exercise is directly related to where you place the pins. That will be related to your physical limitations, if any, and your goals. 

Recap

Rack pulls - are they worth it? The answer is a resounding yes! Rack pulls are a great exercise that you should not overlook. Add rack pulls on Back Day in place of deadlifts. Whether you work these for strength or more muscle with higher reps, don’t forget your 5% pre-workout. Follow Rich’s approach and use All Day You May as an intra-workout. Then as soon as your workout ends, have 1-2 servings of Real Carbs + Protein. This approach worked for Rich, it will work for you.