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Barbell Rack Pull
- 1 - Set the safety pins or rack supports inside a power rack to just below knee height, or at mid-shin level depending on your training goal.
- 2 - Load the barbell on the pins and stand with your feet hip-width apart, toes pointing forward or slightly outward, with the bar over your mid-foot.
- 3 - Hinge at the hips and bend your knees slightly to grip the bar with a double overhand or mixed grip, slightly wider than shoulder-width.
- 4 - Brace your core, retract your shoulder blades, and create tension throughout your entire body before initiating the pull.
- 5 - Drive through your heels and extend your hips and knees simultaneously to lift the bar, keeping it close to your body as it travels upward.
- 6 - Stand tall at the top of the movement with your hips fully extended, glutes squeezed, and shoulders pulled back.
- 7 - Lower the bar in a controlled manner back to the pins, reset your position, and repeat for the desired number of repetitions.
