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barbell hinge Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ wrist safe
Below-Knee Barbell Rack Pull
Primary Muscles: erector spinae, traps, upper back
Secondary Stabilisers: glutes, hamstrings, forearms
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
150s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Set the power rack safety pins just below kneecap height.
- Brace your core, engage your lats, and drive your hips through to a strong lockout.
- Lower the bar under control to a dead stop on the pins.