Rack pull

You need

How to do it

1. Elevate a barbell on a rack (such as inside a squat rack) or blocks.
2. Add weight plates to the barbell. The barbell should be an inch or two below knee level as you stand in front of it.
3. As you position yourself to the barbell, your shins should be a couple of inches away from it.
4. Bend forward and grab the barbell with an even overhand grip at shoulder-width distance. Doing so will place your shins against the barbell.
5. Bring your chest out and bend your knees slightly. This maneuver will straighten your back and put your hips in the correct position for the lift.
6. Engage your abs and take a breath.
7. Pull the barbell in a straight vertical line by digging your heels into the floor and engaging your back.
8. Lift the barbell until you’re upright and squeeze your glutes to lockout. Don’t hyperextend your lower back.