What should I feel during Rack pull (mid-shin)?

Upper back and lats bracing under heavy load; lockout is full hip extension.

What are common mistakes with Rack pull (mid-shin)?

Bar path drifting away from the shins; Hyperextending the lower back at lockout; Setting the bar too high and losing the hinge pattern

How do I progress Rack pull (mid-shin)?

Lower the bar incrementally toward the floor over time.

What can I do instead of Rack pull (mid-shin)?

Conventional deadlift, Sumo deadlift, Cable shrug

Rack pull (mid-shin)

Bar set at mid-shin in rack, conventional pull, lockout with hips and back.

family=rack pull mid shinpattern=heavy hingeforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

latsPRIME

traps68

glutes56

hamstrings44

Primary: lats
Supporting: traps, glutes, hamstrings

Mechanics

Pattern: heavy hinge
Equipment: barbell
Geometry: 120° Hinge Angle
Target feel: Upper back and lats bracing under heavy load; lockout is full hip extension.
Progression: Lower the bar incrementally toward the floor over time.
Regression: Conventional deadlift from the floor at lighter load.

Watch for

Bar path drifting away from the shins
Hyperextending the lower back at lockout
Setting the bar too high and losing the hinge pattern

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Conventional deadlift from the floor at lighter load.
Standard: Rack pull (mid-shin)
Advanced / progression: Lower the bar incrementally toward the floor over time.

Atlas metrics

Movement pattern: heavy hinge
Primary target: lats
Supporting muscles: traps, glutes, hamstrings
Equipment: barbell
Joint geometry: 120° Hinge Angle
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

FAQ

How do I set up Rack pull (mid-shin)?: Bar set at mid-shin in rack, conventional pull, lockout with hips and back.
What should I feel during Rack pull (mid-shin)?: Upper back and lats bracing under heavy load; lockout is full hip extension.
What are common mistakes with Rack pull (mid-shin)?: Bar path drifting away from the shins; Hyperextending the lower back at lockout; Setting the bar too high and losing the hinge pattern
How do I progress Rack pull (mid-shin)?: Lower the bar incrementally toward the floor over time.
What can I do instead of Rack pull (mid-shin)?: Conventional deadlift, Sumo deadlift, Cable shrug

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: rack pull mid shin
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Conventional deadlift

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Rack pull (mid-shin) -> Conventional deadlift
curated substitution in the Atlas
same movement pattern: heavy hinge

Train Rack pull (mid-shin) in Gym Mode → Browse the public Atlas →