Barbell Rack Pull (Bent Knees)
A partial deadlift from rack supports with more knee bend than the straighter-knee variation. The glutes and leg muscles extend the hips and knees, while the back, trunk and grip support the barbell. The raised starting position distinguishes this lift from a deadlift performed from the floor.
- 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, bend the hips and knees, and brace the trunk with straight arms.
Extend the hips and knees together to stand, keeping the bar close to the legs without leaning backward at the top.
Move the hips back and bend the knees to lower the bar under control onto both supports before the next repetition.
Tips
Use the bent-knee starting position shown rather than turning the lift into a straight-leg hinge.
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.
Letting the bar drift away from the legs or bending the elbows to lift it.
Leaning backward at lockout or bouncing the bar off the supports.
Related exercises
Variations · 1
Barbell Rack Pull (Straighter Knees)
The variations differ in knee bend.
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