# Rack pulls

**URL:** <https://forum.barbellmedicine.com/t/rack-pulls/11994>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [January 27, 2022, 11:09pm UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994 "2022-01-27T23:09:30Z")\
**Posts on this page:** 6\
**Page:** 1

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**Author:** ![DaveB](https://avatars.discourse-cdn.com/v4/letter/d/b5a626/32.png) [@DaveB](https://forum.barbellmedicine.com/u/DaveB)\
**Post date:** [January 27, 2022, 11:09pm UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994/1 "2022-01-27T23:09:30Z")

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I was wondering what you think about rack pulls slightly above the knees? The safeties on my rack only go so low so that’s where the bar ends up and that’s with standing on a couple of pieces of matting. Is there a benefit to them from this height or is it a waste of time?

Thank you for your time.

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**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\
**Post date:** [January 28, 2022, 12:08am UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994/2 "2022-01-28T00:08:09Z")

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For what goal?

Compared to what alternative option?

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**Author:** ![DaveB](https://avatars.discourse-cdn.com/v4/letter/d/b5a626/32.png) [@DaveB](https://forum.barbellmedicine.com/u/DaveB)\
**Post date:** [January 28, 2022, 2:57am UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994/3 "2022-01-28T02:57:30Z")

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I should have clarified. I’m running power building 3 and mid shin rack pulls are one of the secondary pull options.

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**Author:** ![Nate\_B](https://avatars.discourse-cdn.com/v4/letter/n/4bbf92/32.png) [@Nate\_B](https://forum.barbellmedicine.com/u/Nate_B)\
**Post date:** [January 28, 2022, 2:09pm UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994/4 "2022-01-28T14:09:06Z")

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Dave,

Based on the framing of your question, I’m assuming you want to go lower (something more mid shin height I’d guess). Have you considered doing block pulls instead? You could even use the mats you’re standing on as blocks if you don’t have any.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [January 28, 2022, 4:27pm UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994/5 "2022-01-28T16:27:59Z")

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> [@DaveB](#):
>
> I should have clarified. I’m running power building 3 and mid shin rack pulls are one of the secondary pull options.

I think mid shin block/rack pulls are superior for transference to the deadlift from the floor when compared to deadlifts above the knee. You can pull from the bar w/ plates on a mat or two (or a plate) if your rack doesn’t work.

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**Author:** ![DaveB](https://avatars.discourse-cdn.com/v4/letter/d/b5a626/32.png) [@DaveB](https://forum.barbellmedicine.com/u/DaveB)\
**Post date:** [January 28, 2022, 8:53pm UTC](https://forum.barbellmedicine.com/t/rack-pulls/11994/6 "2022-01-28T20:53:21Z")

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Thanks guys.