Rack Pull with Bands

Rack pulls with resistance bands combine the controlled range of a rack setup with progressive band tension to build powerful posterior chain strength.

Instructions

1. Set the bar on safety pins inside a power rack, positioning it just below your knees or higher depending on your goal.
2. Attach resistance bands from the floor or base of the rack to the bar. Make sure they create steady upward tension.
3. Stand with your feet under your hips and grip the bar shoulder-width apart. Use a mixed grip or straps if needed.
4. Hinge at the hips with your chest upright and back straight, bracing your core before lifting.
5. Drive through your heels and extend your hips and knees to lift the bar until fully upright.
6. At the top, pull your shoulders back briefly before lowering the bar to the rack with control.