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hinge
Rack Pull
Search GoogleRack Pull is a advanced hinge exercise using barbell and power rack. It primarily trains back and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, glutes
- Secondary
- hamstrings, traps
- Equipment
- barbell, power rack
- Mechanic
- compound
Setup
- — Prepare the power rack and clear the movement area.
- — Set your stance, grip, and starting position before beginning rack pull.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Start the bar below the knees and stand tall without leaning back.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hinge.
- — Start the bar below the knees and stand tall without leaning back.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo rack pull
Regressions
- — Supported or reduced-range rack pull