How to Improve Your Deadlift Lockout with Rack Pulls

I have no trouble getting the bar off the floor but I am really struggling with the final lockout on my deadlifts. My shoulders tend to slump forward and I cannot seem to pull them back to finish the lift. I am thinking about adding rack pulls to my routine to help with this.

Where should I set the pins for maximum carryover to my deadlift? I have seen people doing them from just below the knee and others doing them from mid thigh. I want to make sure I am actually building the strength I need and not just ego lifting massive weights for a short range of motion.

Do you find that rack pulls are effective for improving lockout strength? Are there other exercises like block pulls that you think are better? I am really determined to fix this weakness so I can finally hit a 220kg deadlift by the end of the year.

Rack pulls are the business for this. I set the pins just below the knee—any higher and it becomes a bit of an ego lift. You want to focus on that glute squeeze to drive the hips forward.

I actually disagree with @LondonLad on the height. If you're specifically failing the very top, set the pins right at the knee or slightly above. It lets you overload the traps and upper back like crazy.

I'm with TXguy. Overloading the top range is how I finally hit 500. Just be careful with your gym's bars—rack pulls are notorious for bending cheap barbells.

Totally agree! My gym in BC actually banned above-knee rack pulls because some guy bent their only Ohio Power Bar. Now I have to use blocks instead.

Blocks are actually better anyway, Dave. They don't have that metal-on-metal vibration that messes with your grip. Plus, the bar path feels more natural than pulling off pins.

Does anyone find that rack pulls don't carry over well to the floor? I can pull 600 off the pins but my floor pull is stuck at 495. Feels like a different movement almost.

@MapleLeafFan that's because you're likely 'hitching' or not using your hips. The lockout should be a violent hip thrust, not a slow lean back. Make sure you're not just pulling with your lower back.

Violent hip thrust... sounds like a Saturday night in Austin! lol. But he's right. If your glutes are weak, your lockout will always be a struggle.

Thanks for the replies. I think I'll try the 'just below the knee' height first. How many reps do you lot usually do for these? Low reps for max weight or higher volume?

I keep them heavy. 3 sets of 3 or 5 reps. Any more and my grip gives out before my back does.

I'm the opposite. I do 3x8 with a bit less weight to really focus on the mind-muscle connection with my lats and glutes. My lockout improved loads since I stopped ego lifting.

Another thing to try is pausing at the knee for a second then finishing. It kills the momentum and forces you to stay tight through the transition.

Good shout Dave. Paused work is miserable but effective. Also, check your foot position. Some people pull better with a slightly narrower stance on rack pulls.

Does anyone use straps for these? My coach says no straps but man, 550lbs on a rack pull is a lot for a double overhand grip.

I use straps. If the goal is back and glute strength for the lockout, don't let your grip be the limiting factor. Train grip separately with timed hangs.

Agreed. Straps are fine for overload work. In a meet, you only have to hold it for a second anyway.

Has anyone tried using bands with rack pulls? I've seen some Westside guys doing it to increase the tension at the top.

Banded rack pulls are advanced stuff! If @BelfastBarbell is just starting with them, maybe stick to straight weight first. Don't overcomplicate it.

Definitely sticking to straight weight for now. My local gym in NI doesn't even have decent bands. I tried the paused ones today—blimey, they are tough.