What equipment do you need for the rack pull above knee?

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

What is a good rack pull above knee?

For men, a good rack pull above knee 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 Above Knee

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

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Set a barbell on safety pins or blocks just above your knees. Stand with your feet hip-width apart, grip the bar with an overhand or mixed grip and position your shoulders slightly in front of the bar. Brace your core and extend your hips and knees to stand upright, pulling the bar up your thighs until your body is fully extended. Lower the bar back to the rack with control. Keep your back flat and hinge at the hips rather than squatting.

1Feel your upper back and traps contract as you pull the bar from just above the knee
2Engage your glutes and hamstrings as you extend your hips to lock out
3Keep your core tight and shoulders down as you hold the weight

Common mistakes

Avoid rounding your shoulders forward; maintain proud chest
Don't jerk the bar; lift smoothly through your legs and hips
Avoid hyperextending at the top; stand tall without leaning back

Muscles worked

The rack pull above knee mainly works the lower back, glutes, and hamstrings, with the forearms, upper traps, quads, lats, upper abs, and calves assisting.