Lifting Straps for Rack Pulls: Hold Heavier Partial Deadlifts

Rack pulls let you lift more weight than a full deadlift because the bar starts higher, usually just below or above the knees. That extra load is great for building the upper back, traps and lockout strength. It is also exactly why your grip often fails first. Lifting straps for rack pulls let you hold those heavy partials long enough to get the training effect you are after.

Why Grip Gives Out on Rack Pulls

On a full deadlift, the hardest part for most people is breaking the bar off the floor. On a rack pull, you skip that part and start in a stronger position, so you can load more plates. Your back and hips can handle the extra weight, but your fingers are holding the same thick bar as always. Many lifters find their grip starts to open before their back is challenged, especially on sets of five or more.

Straps share that load between your hands and the strap, so the bar stays put while your back does the work.

How to Strap Up for Rack Pulls

1. Thread the strap through its own loop and slide your hand in so the tail runs across your palm toward the thumb.
2. Set your hands just outside your legs, the same width you deadlift with.
3. Wrap each tail around the bar from the front, under and back toward you.
4. Twist the bar toward you to remove slack until the strap feels snug.
5. Squeeze the bar hard, pull your shoulders back slightly and take a deep breath before you pull.

For a refresher on wrapping, read how to use lifting straps.

Setting the Pin Height

• Below the knee: the most deadlift-like option. Builds strength through the mid-range.
• At the knee: a common choice for back and trap development.
• Above the knee: the heaviest option. Mostly trains lockout and upper back, with a very short range of motion.

Pick a height that matches your goal, and keep it consistent from week to week so you can track progress. Our full guide on how to do rack pulls covers setup in detail.

Technique Tips for Heavy Rack Pulls

• Pull the slack out: before the bar leaves the pins, pull up gently until you feel tension through your whole body.
• Drive the hips through: finish by squeezing the glutes, not by leaning way back.
• Keep the bar close: the bar should stay against your thighs throughout the pull.
• Lower under control: set the bar back on the pins rather than dropping it.
• Avoid bouncing off the pins: reset between reps to keep the work honest.

Programming Rack Pulls

For strength, try three to five sets of three to five reps with a weight that is challenging but clean. For back size, use sets of six to eight with a slightly lower load. Rack pulls are demanding, so once a week is plenty for most lifters. They pair well with other back work like barbell rows and shrugs.

If you are using rack pulls to build your deadlift, read how to increase deadlift for a complete plan, and deficit deadlift for the opposite end of the range.

Picking the Right Straps

Rack pulls often involve some of the heaviest weights you will ever hold, so you want a strap long enough to wrap securely around the bar. The Bay Gear Co. lifting straps are 24" long, which gives plenty of material to wrap a standard barbell more than once, and they cost $19.99. Many lifters like loop straps for rack pulls because they release quickly once the set is done. Others prefer figure 8 straps for very heavy holds; read figure 8 straps vs loop lifting straps to compare. Browse every color in the wrist straps collection.

Belt Up for Heavy Partials

Heavy rack pulls also call for a strong brace. A belt gives your core something to push against. The Bay Gear Co. lever belt is 4.25" wide with a 10mm thickness, sized XS to 3XL, and locks to the same tightness every time. If you prefer quick adjustments, the quick locking belt is $34.99. See how to wear a weightlifting belt and the lever belts collection.

Chalk vs Straps on Rack Pulls

Chalk improves friction between your hands and the bar, while straps add a mechanical link. Many lifters use chalk on lighter sets and switch to straps for the heaviest work. Read lifting gloves vs chalk vs straps for a full comparison.

Keeping Your Grip in the Program

Straps are best used for your heavy rack pull sets, while warm-ups and full-range deadlifts can still be pulled bare-handed. That way your grip continues to get stronger. Our guide to how to improve grip strength for deadlifts gives you simple drills, like heavy holds and timed hangs.

Getting the Whole Kit

If you are building a pulling setup, consider the wrist wraps and wrist straps bundle, which covers your pressing days too. Find more options in the bundles collection.

Shipping and Returns

Ordering from Bay Gear Co. is low-risk for Lifting Straps for Rack Pulls: free shipping on orders over $49 and a 30-day return policy.

FAQ

Should I use straps for rack pulls?

Many lifters do, because rack pulls allow heavier loads than the grip can usually hold.

Are rack pulls with straps still good for grip?

Not as much. Train grip separately or pull warm-ups without straps.

What pin height is best for rack pulls?

Just below the knee is the most deadlift-specific; at or above the knee targets lockout and upper back.

Can I wear a belt for rack pulls?

Yes. A belt is common for heavy rack pulls.