Rack Pull
Set the safety pins in a power rack to just below knee height. Load a barbell on the pins and stand with your feet hip-width apart. Hinge at the hips and grip the bar with an overhand or mixed grip. Brace your core, flatten your back, and drive through your heels to stand up, pulling the bar to lockout. Squeeze your glutes and traps at the top, then lower the bar back to the pins under control.
BACK · PULL
How it is executed
- Set the safety pins in a power rack to just below knee height.
- Load a barbell on the pins and stand with your feet hip-width apart.
- Hinge at the hips and grip the bar with an overhand or mixed grip.
- Brace your core, flatten your back, and drive through your heels to stand up, pulling the bar to lockout.
- Squeeze your glutes and traps at the top, then lower the bar back to the pins under control.
Glossary and calculators
Minimum effective volume (MEV)Minimum effective volume is the smallest number of weekly sets near failure that still produces adaptation in a muscle.Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.Price per sessionHow much to charge per session
