About this exercise
The above-knee rack pull is a partial deadlift performed from pins set above the knees, overloading the lower back, traps and grip through the lockout portion of the pull.
Above knee rack pull
Step by step instructions, muscle activation and variants for the Above knee rack pull.
MediumLower back
How to Perform
- Set the barbell on rack pins positioned just above your knees
- Stand with feet hip-width apart, shins close to the bar, and grip it just outside your legs
- Brace your core and keep your back flat with your chest up
- Drive your hips forward and stand tall, pulling the bar up your thighs to lockout
- Squeeze your glutes and shoulder blades at the top
- Lower the bar back to the pins under control
- Repeat
Muscle Activation
Primary
Lower back
Secondary
QuadricepsCoreInner forearmTrapeziusGlutesOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Above knee rack pull
The Above knee rack pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.