How to Deadlift From a Rack

Deadlifts are a compound exercise that can help give you a muscular body.

The deadlift is an excellent exercise that works your entire body -- particularly your arms and back, but also your thighs and glutes. However, if you have a lower back problem, such as an old injury, it may not be wise for you to perform standard deadlifts from the ground. To avoid exacerbating your injury, you should deadlift from a rack, which gives many of the same benefits of a standard deadlift without putting as much pressure on your lower back. In this way, you can get the full benefit of the deadlift without risking further injury.

Instructions

1. Set a power cage's safety bars at your knee height.

2. Place a barbell over the safety bars. Do not put any weight on it until your form is perfect.

3. Bend at your hips until you can grab the bar.

4. Grab the bar with one hand facing you and the other facing away from you. This is not necessary at low weights, but it's a good habit to get into as it helps your grip strength.

5. Pull your shoulder blades together and down. This will keep your back straight and your chest big.

6. Pull with your upper body until the bar starts to lift; once it does, push through your heels until the bar is at waist level.

7. Squeeze your glutes and expand your chest as far as possible when the bar reaches your waist.

8. Reverse the motion to put the bar down, or just drop it.

9. Add weight gradually once you are able to consistently do the movement with a straight back and arms.

References

• Stronglifts: How to Perform a Rack Pull
• Healthline: Rack Deadlift