What equipment do you need for the rack pull?

You need squat rack and barbell to do the rack pull.

What is a good rack pull?

For men, a good rack pull is about a 442.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 237.5 lb and elite lifters pass 675 lb. For women, the standards run from about 127.5 lb to 422.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Rack Pull

How to do the rack pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Glutes exercises Barbell exercises

How to do it

Set the barbell on safety pins or blocks just below knee height. Grip the bar with hands shoulder-width apart, keeping your back flat and chest up. Drive through your heels to lift the bar to lockout, then lower it back to the starting position with control.

1Drive through your hips and squeeze your glutes at the top; you should feel them powering the movement
2Extend the joint under control; you should feel the working muscle contract without locking out
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
Don't use momentum or rush through the reps, quality trumps quantity