The basic set-up involves placing a barbell on a squat rack just above your knees. Load the bar with your warm-up weight. Below is my own version of this process.
Stand with your feet shoulder-width apart and bend at your knees.
Leaning slightly forward at hips to grab the bar. Use a comfortable grip either with one palm facing away and the other facing inward or both palms inward.
Pull like you would the top half of the deadlift.
Either use a standard deadlift workout as your warm-up and do two sets of heavy rack pulls or warm-up with light rack pulls then two sets of heavy rack pulls.
Rack Pull Workout
135 pounds 3 reps
185 pounds 3 reps
225 pounds 3 reps
275 pounds 1 rep
315 pounds 1 rep
Work sets (hold 3 to 5 seconds at top of rep)
405 pounds 1 rep
Rest 5 – 10 minutes
495 pounds 1 rep
*** Do this workout once every 10 – 14 days only
1) Full body
2) Has a hardening effect
3) Strengthens the Golgi tendon
4) Assists in standard deadlifting
Rack Pulls!! pic.twitter.com/RQSuXm23Ph— Dr. D. D-Washington (@dldwashington3) July 18, 2016