1 - Set the barbell on the safety pins of the power rack at about knee height. Adjust the safety pins to your desired starting position. Typically, rack pulls start just below or slightly above the knees.
2 - Stand in front of the barbell with your feet shoulder-width apart. Your toes should be positioned under the barbell.
3 - Bend at your hips and knees to reach down and grip the barbell with both hands using an overhand grip (palms facing you) or a mixed grip (one palm facing you, one palm facing away).
4 - Stand up by straightening your hips and knees, lifting the barbell off the safety pins. Keep the barbell close to your body as you lift.
5 - At the top of the lift, your hips should be fully extended, and your shoulders should be pulled back. Hold this position for a moment.
6 - Lower the barbell back down to the safety pins by bending at your hips and knees while maintaining a straight back. Ensure that the barbell touches the safety pins gently.
