The Rack Pull

The rack pull is essentially a partial deadlift where you will pull the barbell from a set height (usually higher than the bar position on a standard deadlift).  One will often perform a rack pull as either an alternative to the deadlift or an accessory lift to the deadlift and it can be used to develop your posterior chain (back and hip) strength.  When performing this exercise you can use a pronated or alternative grip.

Tips to performing this exercise

  • Set the bar height somewhere between mid shin and knee height.
    Walk yourself up to the bar so that your shins touch the bar.
  • Place your hands on the bar and drop hinge back whilst maintaining a neutral spine.
  • Maintain a neutral head position and look somewhere between 45-70 degrees in front of you.
  • When lifting, aim to move the head, shoulders and hips at the same time to avoid straining the back.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.