Step-Up Deadlift (Rack Pull)
The Step-Up Deadlift, commonly known as the Rack Pull, is a partial range-of-motion deadlift performed from elevated pins or blocks. It allows you to overload the posterior chain, specifically targeting upper back thickness, trap development, and lockout strength.
Because Rack Pulls allow for supramaximal loading (lifting more than your floor deadlift), they place significant demand on your Central Nervous System (CNS). The AI analyzes your HRV and sleep data to determine if your nervous system is recovered enough for heavy pulls, while tracking RPE ensures you are stimulating muscle growth without pushing into the 'danger zone' of spinal fatigue. The app also monitors previous lower back volume to prevent overuse injuries.
Form Cues
- Position the bar against your shins at the start
- Pull the 'slack' out of the bar before lifting
- Drive your hips forcibly forward to lock out
- Keep your chest tall and shoulders retracted
- Brace your core tightly like you're about to be punched
- Don't let your lower back round at any point
- Don't hyperextend or lean back excessively at the top
- Don't jerk the bar off the rack
- Don't let the bar drift away from your thighs
- Don't shrug your shoulders up to your ears
Common Mistakes
- Bouncing the weight off the rack between reps
- Starting with hips too high (stiff-legged)
- Bending the arms or using biceps to pull
- Soft knees at lockout
- Looking up at the ceiling and craning the neck
Muscles Worked
This exercise is a powerhouse for the entire posterior chain, placing primary stress on the erector spinae to maintain spinal rigidity. It provides intense stimulation for the upper and middle trapezius, rhomboids, and lats due to the heavy static hold, while the glutes and hamstrings work hard to extend the hips.
Primary
Secondary
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