Barbell Rack Pull (Straighter Knees)
A partial deadlift from rack supports with less knee bend than the bent-knee variation. Hip extension drives the lift, while the back, trunk and grip support the barbell. The more extended knee position distinguishes this variation without requiring the knees to be locked.
- Body part
- Glutes: all exercises
- Movement
- Hinge: all exercises
- Equipment
- Barbell: all exercisesSquat Rack
What it trains
- Gluteus Maximus, Primary, 85%
- Biceps Femoris, Secondary, 50%
- Semitendinosus, Secondary, 50%
- Adductor Magnus, Secondary, 50%
- Semimembranosus, Secondary, 50%
- Rectus Femoris, Secondary, 50%
How to perform
Place the barbell securely on level rack supports and stand close to it with both feet planted.
Take the demonstrated overhand grip and hinge at the hips with the knees slightly bent, keeping the arms straight and trunk braced.
Extend the hips to stand with the bar close to the legs, without locking the knees forcefully or leaning backward.
Hinge at the hips with the same slight knee bend and lower the bar under control onto both supports before the next repetition.
Tips
Keep the knees more extended than in the bent-knee variation, but do not force them straight.
Keep the bar close and the feet firmly planted.
Choose a load that allows a controlled return to both supports.
Keep the elbows straight and the neck aligned with the trunk.
Common mistakes
Jerking the bar from the supports or rounding the lower back.
Forcing the knees into hyperextension or adding a deep squat during the return.
Leaning backward at lockout or bouncing the bar off the supports.
Related exercises
Variations · 1
Barbell Rack Pull (Bent Knees)
The variations differ in knee bend.
Ratings & reviews
Questions & answers
Loading…