In this article, we will answer all your questions regarding the rack pull vs deadlift debate. Deadlifts are a well-known weightlifting exercise that is praised for its ability to build overall strength and power, while rack pulls are considered an easier variation of the deadlift that still provides similar benefits. Choosing between rack pulls or deadlifts is less about which one is better and more about when it is appropriate to incorporate each exercise into your routine. Let's dive in.
Comparing the Rack Pull vs Deadlift, there are many similarities. The primary muscle engagement is nearly the same, except the classic Deadlift is better at targeting the lower body, particularly the posterior chain, while the rack pulls AKA rack deadlift is better at developing your back.

What Are Rack Pulls?
The Rack Pull, also known as the Rack Deadlift, is a variation of the Deadlift exercise with the main difference being the starting position. While a classic Deadlift starts and ends with the barbell placed on the ground, the deadlift Rack Pull places the barbell on an elevated surface, such as a pair of safety arms or weightlifting blocks.
By starting from a higher position, the rack pull allows the lifter to start at knee height or slightly above. This eliminates the initial portion of the deadlift and results in a shorter range of motion (ROM) that requires less power from the lower body while emphasizing the upper portion of the lift, also known as the “lockout”. As a result, the exercise becomes more efficient for the back muscles, including the erector spinae, lats, traps, and rhomboids, while still providing a good workout for the glutes, hamstrings, and forearms. Many people compare the rack pull vs Romanian deadlift variations due to similar ROM. However, the slight difference is that Romanian deadlifts are a continuous exercise, while a deadlift rack pull has a platform for rest and reset.
Benefits Of Rack Pulls
✔️ Excellent Back Development
By focusing on the lockout portion of the deadlift, rack pulls serve as an excellent compound exercise for developing the back. They allow you to train the upper and middle back, including muscles such as the latissimus dorsi (lats), trapezius (traps), rhomboids, and erector spinae at the same time. This makes the exercise highly effective while also being relatively simple to perform.
✔️ Complimentary To Deadlifts
Studies have shown that Rack pulls can be a great complementary exercise for improving deadlift performance, especially if you struggle with the lockout portion. They target similar muscle groups, but with a shorter range of motion and less stress on the lower back and posterior chain. This makes rack pulls an excellent option for athletes who are recovering from an injury or experiencing muscle fatigue in those areas while still wanting to build strength in the upper back and related muscle groups.

Disadvantages Of Rack Pull
❌ Requires More Equipment
❌ Limited Carryover
How To Do Rack Pulls
- Start by setting the barbell on the safety pins or blocks so that it rests at knee height or slightly above
- Stand with your feet shoulder-width apart and the bar centered over your feet.
- Keep your toes pointing slightly outward and your shins close to the bar.
- Bend down with a straight back, hinge at the hips, and grab the bar with your hands shoulder-width apart.
- Keep your shoulders pulled back and down and your arms straight.
- Maintain a straight spine, keep your chest up, and shoulders back to avoid arching your back.
- Keep your head neutral and look forward or slightly upward.
- Take a deep breath into your diaphragm (stomach) and tighten your core before starting the lift.
- Keep your feet firmly planted, push through your heels, and lift the bar off the safety pins by extending your hips, flexing your legs, and raising your chest.
- Remember, don't use your arms for added strength, and make sure the bar moves in a strictly upwards trajectory and stays close to your body.
- Be sure to avoid jerking the weight up or rounding your back.
- Once the bar has cleared the safety pins, stand up straight with your chest up, shoulders pulled back, and hips fully extended.
- Exhale and lower the bar following the same movement pattern in reverse.
- Remember to keep your body straight and core tight, and avoid lifting with your arms or rounding your back.
- Control the bar during descent and try not to drop it unless required due to outside factors.
What Are Deadlifts?
Benefits Of Deadlifts
✔️ Near Full-Body Exercise
✔️ Quality Of Life Improvement

Disadvantages of Deadlift
❌ Exercise Difficulty
❌ High Risk Of Injury
How To Do Deadlifts
- Begin by standing with your feet shoulder-width apart, and the barbell on the floor in front of you.
- Make sure the bar is centered over your feet, and your shins are close to the bar.
- Bend down with a straight back, hinge at the hips, and grasp the bar with your hands shoulder-width apart.
- Keep your shoulders pulled back and down and your arms straight.
- Maintain a straight spine, keep your chest up, and shoulders back to avoid rounding your back.
- Keep your head neutral and look forward or slightly upward, avoid looking straight down as it can lead to loss of balance.
- Take a deep breath into your diaphragm (stomach) and tighten your core before lifting.
- Keep your feet firmly planted, push through your heels, and lift the bar off the ground by extending your hips, flexing your legs, and raising your chest.
- Your hips and shoulders should rise simultaneously as you lift, and avoid using your arms for added strength.
- The bar should move in a strictly upwards trajectory and stay close to your body, even scraping your shins on its way up and down.
- Avoid jerking the weight up or rounding your back.
- Once the bar has cleared your knee height, stand up straight with your chest up, shoulders pulled back, and hips fully extended.
- Exhale and lower the bar following the same movement pattern in reverse.
- Keep your body straight and core tight and avoid lifting with your arms or rounding your back.
- Control the bar during descent and avoid dropping it unless required due to outside factors.
- Remember not to rush through the exercise.
Rack Pull VS Deadlift: What's The Difference?
Range Of Motion
Muscle Groups Used
Weight Capacity

About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
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The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
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FAQ
Can Rack Pulls Replace Deadlifts?
Although Rack Pulls are a Deadlift variation, they omit a critical component of the classic Deadlift exercise. Specifically, they exclude the initial pull phase, which can limit lower body development. As a result, Rack Pulls are not considered an adequate replacement for Deadlifts, but rather a useful complementary exercise and an excellent compound exercise for back training. That said, depending on your exercise goals, alternating between Rack Pulls and Deadlifts can be effective.
How Often Should You Do Rack Pulls Or Deadlifts?
For beginner athletes, it is recommended to limit rack pull or deadlift sessions to one or two per week, with a minimum of two rest days in between. Advanced athletes may choose to include both exercises every other day, but it is still important to have at least one day of rest in between sessions, and an additional day of rest after every third training session. Both rack pulls and deadlifts are physically and mentally demanding exercises, and the more frequently they are performed, the higher the risk of fatigue and injury.
Are Rack Pulls Harder Than Deadlifts?
Rack pulls are often seen as an easier option compared to deadlifts, as they require a shorter range of motion and put less pressure on the posterior chain. However, this can vary depending on the individual strengths and weaknesses of the athlete. Those with greater lower body strength and explosiveness may find the momentum from the lift phase crucial for completing the exercise. Conversely, individuals with more upper body strength may struggle during the lift phase, especially if they have a weaker posterior chain, but find the lockout phase relatively easy.
Conclusion
As you’ve seen, there is plenty of exercise overlap between the rack pull vs deadlift. Choosing between rack pulls or deadlifts comes down to your exercise goal for the day, as both are highly beneficial compound exercises with similar benefits.
Although there is plenty of overlap in muscle groups engaged, the traditional deadlift is more effective in training the lower body, specifically the posterior chain, while the Rack deadlift is better suited for developing the middle and upper back.
Are deadlifts a part of your regular workout routine? If so, have you also tried rack pulls as an alternative? Leave a comment to let us know and don't forget to follow our social media pages where we share lots of valuable fitness content.
Also read:
References:
- Hamstrings // PhysioPedia: https://www.physio-pedia.com/Hamstrings
- Strength training can help protect the brain from degeneration // Sydney: https://www.sydney.edu.au/news-opinion/news/2020/02/11/strength-training-can-help-protect-the-brain-from-degeneration.html
- Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women // NCBI: https://pubmed.ncbi.nlm.nih.gov/20647940/
- Kinematics and kinetics of the dead lift in adolescent power lifters // Journals: https://journals.lww.com/acsm-msse/Abstract/1985/10000/Kinematics_and_kinetics_of_the_dead_lift_in.8.aspx
- Powerlifting // Wikipedia: https://en.wikipedia.org/wiki/Powerlifting
- The Relationship Between Partial and Full Range of Motion Deadlift 1-Repetition Maximum // NCBI: https://pubmed.ncbi.nlm.nih.gov/36730557/
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.