You like lifting heavy, right?
If so, you probably love the deadlift. There aren’t too many other exercises where you can load the plates on like you can with the deadlift.
…and per that logic, you probably really love rack pulls. If you can deadlift a ton of weight, you can rack pull one-and-a-half tons.
And if you can’t quite deadlift a ton, don’t worry; today we’re going to go into a deep dive on the on-going rack pulls vs deadlift. By the time you finish, I guarantee you that you’ll be able to deadlift (and rack pull) at least 100 percent of what you can now!
Table of Contents
Rack Pulls Overview
The rack pull exercise primarily targets the posterior chain muscles such as the lower back, glutes, and hamstrings. It consists of lifting a barbell from an elevated starting position such as from squat rack safety bars within a power rack.
From a training perspective, rack pulls are very similar to block pulls, as they both involve lifting a barbell from an elevated position. However, rack pulls make the process of loading weight easier (and, if you need to bail, they’re a lot safer when dropping weights!)
How To Perform Rack Pulls
Rack pulls are performed in a pretty straight-forward manner. Here is a 7-step breakdown:
Step 1: Start by adjusting the safety bars (or, if necessary, J-cups) in the rack to around knee level. You can choose to place them a bit above the kneecaps or slightly below, depending on your personal preferences and how “long” you want your pull to be.
Step 2: Place the bar on the safety bars and load the bar.
Step 3: Position yourself in front of the bar with your feet shoulder-width apart.
Step 4: Bend at the hips and knees and grab the bar with a double overhand grip just outside the legs. Your shoulders should be slightly in front of the bar with the hips flexed while maintaining a neutral spine and activated core.
Step 5: Rise up, while simultaneously lifting the barbell, with your arms and back straight. Keep the bar as close to the body as possible at all times.
Step 6: Lower the barbell back down to the rack in a controlled manner while still maintaining a neutral spine and engaged core.
Step 7: Perform a desired number of reps.
Pros
- Due to the decrease range of motion, more weight can be used than in a traditional deadlift
- A good accessory lift to assist with deadlift lockout
- Less stress on the lower back due to the limited range of motion
Cons
- Requires a squat rack w/safety bars or power rack which makes it less accessible
- Does less to help build a strong pull from the ground
Deadlift Overview
The deadlift targets multiple muscle groups, particularly the lower back, glutes, hamstrings, and core. As one of the “Big 3” powerlifting movements, It is the backbone of any strength and conditioning program and is one of the competition lifts. It consists of lifting a heavy barbell from the ground to a standing position, focusing on hip and leg strength, as well as overall body stability.
How To Perform Deadlifts
Step 1: Load the desired weight onto a barbell.
Step 2: Position yourself in front of the barbell with your shins placed 1 inch (or slightly closer) from the barbell. Your feet should be shoulder-width apart (unless you opt for the sumo deadlift style), and your toes under the bar turned slightly outwards. The bar should be over the middle of your feet.
Step 3: Bend down and grab the barbell in a double overhand grip (or, if you prefer, with a mixed grip) just outside of your legs. Keep the 1-inch distance of your shins from the barbell.
Step 4: Bend your knees forward until your shins meet the barbell, dropping your hips down.
Step 5: Flatten your back by dropping your belly down. Fix your gaze in front of you. Push your knees into your forearms and then drag the barbell directly up your legs. Your hips and chest are pushed through and your shoulders are held back.
Step 6: Lower the bar in the same way as you picked it up, down your legs, and onto the floor.
Pros
- Excellent compound exercise that works multiple muscle groups which helps you build overall strength.
- It’s a functional fitness exercise that can prepare you for real-world movements such as lifting heavy objects
- Increases natural testosterone levels which increases muscle growth
- Studies showed that deadlifts increase bone density which decreases the risk of hip and vertebral fractures
- The deadlift is a foundational movement that sets up for learning exercises such as the clean.
Cons
- Not on overly technical lift
- Improper technique (most notably, excessive rounding of the back) can lead to back injuries
Rack Pulls vs Deadlift: The Showdown
Rack pulls and deadlifts are very similar in many ways. While the starting position and ending of the barbell are different, everything else is pretty much the same when it comes to technique. However, the starting and finishing height of the barbell actually make all the difference in terms of muscle activation, range of motion, and other variables.
Muscles Worked
Both rack pulls and deadlifts work your:
- Erector Spinae: muscles that straighten and rotate the back.
- Glutes: muscles in the buttocks tha