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

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

What is a good rack pull below knee?

For men, a good rack pull below 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 Below Knee

How to do the rack pull below 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

Place a barbell on blocks or pins just below knee height. Stand with your feet hip-width apart and grab the bar. Sit your hips back and brace your back. Pull the bar up by extending your hips and knees until you are standing tall, then lower it back to the starting position. Maintain a neutral spine and avoid jerking the bar.

1Feel your hamstrings and glutes engage as you pull the bar from below knee height
2Keep your lats engaged and spine neutral to feel a strong pull
3Drive through your heels and squeeze your hips at the top

Common mistakes

Avoid rounding your lower back or letting your knees cave inward
Don't jerk the weight; maintain tension before lifting
Avoid hyperextending at lockout; stand tall

Muscles worked

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