Barbell Rack Pull

1. Set the safety pins in a power rack so the bar rests at or just below knee height.
2. Stand with your feet hip width apart, shins close to the bar, and mid foot under it.
3. Hinge at the hips and grip the bar just outside your legs with a double overhand or mixed grip.
4. Flatten your back, pull the slack out of the bar, and brace your core hard.
5. Drive through your heels and extend your hips and knees together until you stand fully upright.
6. Squeeze your glutes at the top with shoulders back; do not lean backward past vertical.
7. Lower the bar under control back to the pins and reset your position before the next rep.

Common Mistakes

• Rounding the lower back: A rounded spine under heavy load is the fastest route to injury. Lock in a neutral back before every pull.
• Hitching and leaning back at lockout: Exaggerated backward lean compresses the spine. Finish tall with squeezed glutes, nothing more.
• Bouncing reps off the pins: Crashing the bar and rebounding removes tension and beats up the rack. Settle the bar fully, then pull again.
• Setting the pins too high: Pulling from mid thigh becomes an ego shrug with minimal range. Keep the bar at knee level or just below for real training effect.