Below-Knee Barbell Rack Pull

Default prescription & biomechanics

Primary muscles

Erector Spinae, Traps, Upper Back

Secondary muscles

Glutes, Hamstrings, Forearms

Equipment

Barbell

Movement pattern

Hinge (Pull force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Set the power rack safety pins just below kneecap height.
2. Brace your core, engage your lats, and drive your hips through to a strong lockout.
3. Lower the bar under control to a dead stop on the pins.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Resistance Band Hinge Good Morning	Bands swap	Bands
45 Degrees Back Extension Scapular Adduction	Bodyweight swap	Bodyweight
Above-Knee Barbell Hang Power Clean	Same movement pattern	Barbell
Alternating Superman	Bodyweight swap	Bodyweight
Assisted Pull-Up Machine	Machine swap	Machine

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.