Exercise Instructions:

  1. Set the bar to around knee level.
  2. Hinge at the waist and power the bar up, focusing on a strong contraction in your lower back at the top of the rep.
  3. Resist the urge to exaggerate the finishing position. You should be upright, not bending backwards at the waist.
  4. Notice the bar lets me reach knee-depth. This is the minimum we want to achieve. Anything above this isn’t a Rack Pull.

Muscles Worked:

Lower back, middle back, forearms.