The rack pull stance will be the same width as the deadlift, but with the shins very close to
the bar, much closer than the s t a r t position off the floor, with the bar directly over the mid-foot.
The bar should be in the position it would be were it deadlifted to that height off the floor. This
will make the shins almost, but not quite perfectly, vertical. The shoulders should be in front of
the bar, and it is very important that they stay there until the bar is well up the thigh. The back
must be locked hard in both lumbar and thoracic extension — the chest is up, and the lower back is
arched, the position described earlier with the deadlift. It is easier to get in this position higher up
the shin since less hamstring tension is pulling on the pelvis/lumbar lock at this point. As with
the halting deadlift, the rack pull is performed with a clean grip, usually strapped due to the heavy
weights used and the friction of the bar against the thigh on the way up.
From the starting position the bar is pulled up the thigh, in constant contact with the skin,
the shoulders out over the bar, the chest up, and the knees held in position with no forward
movement. When the bar is high enough up the thigh that the scapulas have moved behind the
bar, the hips are extended forcefully - "shoot the hips" is a good cue for this movement. The
finish position is the same as for a deadlift, with shoulders back, chest up, knees and hips straight,
and eyes straight ahead.
Rippetoe-Starting strenght
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