RACK PULLS: A STRENGTH ESSENTIAL FOR PERFORMANCE

At Hard Work Athletics, we’re built on movements that matter—ones that test your discipline, forge your strength, and deliver real results. Few lifts check those boxes better than rack pulls from one inch below the knee.

Whether you're a powerlifter, CrossFitter, or simply chasing better performance in and out of the gym, this movement belongs in your program. Let’s break down what makes it so effective and how to do it right.

What Are Rack Pulls from 1” Below the Knee?

Rack pulls are a partial deadlift where the bar starts elevated—just below the kneecap. This setup still forces you to engage the posterior chain, upper back, and grip, but removes some of the strain from the lower back and hamstrings.

This isn’t a shortcut. It’s a strategic overload tool that builds serious strength, especially in the deadlift lockout.

Perfecting the Setup

Here’s how to get the most out of your rack pulls:

  1. Bar Position: Set the bar on blocks or safety pins so it sits 1” below your kneecaps.

  2. Stance: Use your conventional deadlift stance—feet hip-width apart.

  3. Grip: Just outside your legs. Use straps if your grip is the limiting factor.

  4. Body Position: Hinge at the hips, keep your back flat, lats tight, and core braced.

  5. Execution: Pull the bar up in a straight path, squeeze your glutes at the top, and return with control.

Train Heavy: 80–85% of Your 1RM

This isn’t just a warm-up movement. Rack pulls shine when you load them heavy—working up to 80–85% of your 1-rep max deadlift.

This intensity forces your body (and mind) to adapt to heavier weights without the full range-of-motion strain. It helps you build:

  • Strength in your deadlift lockout

  • Confidence under near-maximal loads

  • Neural drive and power for full-range pulls

Why Powerlifters, CrossFit Athletes, and Lifters Alike Love Rack Pulls

Powerlifting

Lockout sticking points are common in competition deadlifts. Rack pulls train the upper half of the pull, reinforce back tightness, and help build max effort confidence.

CrossFit

Functional strength and back-end power are crucial in CrossFit—especially for lifts like cleans, snatches, and high-rep deadlifts. Rack pulls build the posterior chain and grip strength needed to stay explosive and injury-free.

Everyday Lifters

Whether you’re working out for health, strength, or aesthetics, rack pulls deliver visible gains in your traps, lats, glutes, and grip. Plus, they keep your spine and hips strong under load.

Top Benefits of Rack Pulls from Below the Knee

  • Massive Upper Back Strength – Traps, rhomboids, and lats get taxed under heavy load.

  • Improved Deadlift Lockout – Build that crucial top-half pulling strength.

  • Grip and Forearm Development – Challenge your grip with every heavy set.

  • Posterior Chain Power – Glutes and hamstrings work overtime here.

  • Mental Toughness – This lift teaches you to show up and push through.

Programming Tips

  • Use Weekly: Rotate them in once per week as a secondary or primary lift.

  • Sets & Reps: 3–5 sets of 3–5 reps at 80–85% 1RM.

  • Rest: 2–3 minutes between sets to recover properly.

Final Word: Train Like You Mean It

At Hard Work Athletics, we don’t believe in shortcuts—we believe in strategy, grit, and doing the work. Rack pulls from below the knee represent all three. They’re not flashy. They’re not easy. But they get results.

So if you want to pull heavier, build a bulletproof back, and level up your performance—add this lift to your arsenal.

Hard Work Wins. Always.

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