Rack Pull for BJJ
The rack pull is a partial deadlift performed from elevated pins in a squat rack, allowing heavier loading of the top portion of the lift. It overloads the upper back, traps, and grip while reducing lower back stress. This exercise builds the lockout strength and upper back thickness needed for powerful clinch work.
✓ Step-by-Step Instructions
- 1 Set the safety pins in a squat rack to just below knee height.
- 2 Stand with feet hip-width apart and grip the bar just outside your knees.
- 3 Set your back flat and brace your core.
- 4 Drive through the floor to pull the bar to lockout.
- 5 Squeeze your glutes and retract your shoulder blades at the top.
- 6 Lower the bar back to the pins under control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Overloads the grip and upper back with supramaximal weight, building the pulling strength for controlling the clinch and maintaining heavy top pressure. The trap development improves head position fighting.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hitching the bar up the thighs
- ⚠ Not setting up with proper tension
- ⚠ Rounding the upper back
- ⚠ Using too much weight with poor form
🔄 Variations
- → Above-knee rack pull
- → Below-knee rack pull
- → Snatch-grip rack pull
- → Banded rack pull
Track Your Rack Pull Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Rack Pull help my BJJ game? ▼
Overloads the grip and upper back with supramaximal weight, building the pulling strength for controlling the clinch and maintaining heavy top pressure. The trap development improves head position fighting.
What equipment do I need for the Rack Pull? ▼
You will need: barbell, squat rack. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Rack Pull? ▼
The Rack Pull is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.