Should Powerlifters Do Rack Pulls?

Let’s talk about rack pulls. These are controversial lifts for powerlifters. Learn how to do them, why they’re beneficial, and why you might not want to do them anyway. I’ll break down the pros and cons below.

What Are Rack Pulls?

A rack pull involves taking the barbell from an elevated position in a power rack and pulling it to lock out, aiming to overload your deadlift. This variation is popular among many powerlifters, including those who favor sumo and conventional deadlifts.

Major Takeaway: Powerlifters often do rack pulls because the exercise engages back, glutes, hamstrings, and grip. All of these can help with powerlifting.

However, just because rack pulls are popular, it doesn’t necessarily mean they are the right lift for everyone. I’ll discuss the advantages and disadvantages of rack pulls below. Then you can make the call if they’re right for your powerlifting program.

I also have a guide that discusses the difference between rack pulls and deadlifts.

The Mechanics of Rack Pulls

To perform a rack pull, you load the barbell with weight and adjust the pins in the power rack to set the barbell at a higher or lower position based on your sticking point—the part of the lift where you struggle the most.

This concept is similar to other variations like the squat and bench press, which allow you to work on a specific range of motion by elevating your position. The goal of rack pulls is to help improve your deadlift by overcoming your sticking point and mastering the movement through overloading. It’s also important for building strength in your upper back, lower back, grip, glutes, and hamstrings.

Related: Yes, Deadlift is a Back Exercise.

Are Rack Pulls Worth Doing?

Let me break this down, because rack pulls have some value. I just don’t love them for competitive powerlifters.

Advantages:

• Increased Grip and Back Strength: Rack pulls can help you get used to lifting heavier weights, thereby strengthening your grip and back.
• Overloading Capability: You can lift much more weight with rack pulls because of the reduced range of motion and advantageous starting position.

Many powerlifters do rack pulls to increase deadlift lockout. That’s understandable. The lift works many of these muscles, but there might be a better alternative for some lifters.

Ther are other advantages as well. Powerlifting has been shown to reduce muscle loss in older adults. And rack pulls can certainly help with powerlifting training.

Disadvantages:

• Unrealistic Weight Carryover: Because the barbell is elevated, it may not translate well to your standard deadlift. For example, someone who can rack pull 700-800 pounds might struggle to lift 500 pounds from the floor.
• Potential for Overloading: The advantageous position can make the lift artificially easier, which can lead to overloading and unrealistic expectations for your regular deadlifts.

So while rack pulls work many of the same muscles used in deadlifts, they aren’t always the right choice. Those looking to compete in powerlifting will want to focus on technique more than just building muscle strength.

Those lifters may want to consider an alternative.

Alternatives to Rack Pulls

If you’re looking for similar benefits without the downsides, consider these alternatives:

1. Block Pulls: Instead of using a power rack, elevate the barbell with boxes or cushioned crash pads. This keeps the plates flat and provides a more authentic deadlift feel without the aggressive bar bend found in rack pulls.
2. Reverse Band Deadlifts: Attach bands from the top of the power rack to the barbell. As you lift, the bands provide variable resistance, getting shorter and offering less slack, thereby helping you handle heavier weights at the top of the lift.

Personal Recommendation

From my experience as a strength coach for over 15 years and as a powerlifter, I do not recommend rack pulls. Here’s why:

• The advantageous lifting position can destroy proper lifting mechanics.
• The bending barbell can damage equipment.
• It’s not as effective for translating strength to your regular deadlift.

If you must include rack pulls in your routine, I recommend setting the bar an inch below your knee. This forces you to adopt a more authentic deadlift position by leaning over the bar, closely mimicking the traditional deadlift stance.

Rack Pulls for Powerlifters: Video Guide

Video Notes: Rack Pulls for Powerlifters

Want to jump to a specific section? Here’s what I cover in the video.

• 00:00 Introduction to Rack Pulls
• 00:08 What is a Rack Pull?
• 00:35 Advantages and Disadvantages of Rack Pulls
• 03:06 Alternative Exercises to Rack Pulls
• 03:51 Final Thoughts on Rack Pulls
• 04:35 Recommendations for Rack Pull Alternatives
• 05:30 Conclusion

Conclusion

Overall, I suggest focusing on alternatives like reverse band deadlifts or block pulls to safely overload your deadlift and work on specific positions. If rack pulls are the only available option, ensure that your setup translates well to your regular deadlift to avoid unrealistic expectations.

As always, if you have any questions please feel free to reach out to us. And subscribe to the Powerlifting Technique newsletter for free updates from the community.