Rack Pull vs Romanian Deadlift – Which is Better?

Are you trying to decide between the Romanian Deadlift (RDL) and the Rack Pull for your next workout? These two exercises are often compared and for good reason. Both target the posterior chain and can help improve strength, muscle mass, and power. In this post, we’ll compare and contrast the RDL and rack pull to help you choose which one is right for your specific training goals.

Romanian Deadlift (RDL)

The Romanian deadlift (RDL) is a variation of the traditional deadlift that targets the hamstrings, glutes, and lower back. It is performed by holding a barbell with an overhand grip and standing with feet hip-width apart. The knees are slightly bent, and the bar is held close to the body with a neutral spine.

To perform the exercise, push the hips back while keeping the barbell close to the body. Continue to hinge forward until you feel a stretch in your hamstrings. Be sure to maintain a neutral spine throughout the movement. Once you reach the bottom position, drive your hips forward to stand back up to the starting position.

Benefits of the Romanian Deadlift

1. Improved Hip Hinge Mechanics: The RDL helps improve hip hinge mechanics, which is important for exercises such as squats, deadlifts, and other lower body movements.
2. Posterior Chain Activation: The RDL targets the posterior chain muscles, including the glutes, hamstrings, and lower back, which can lead to improved strength and performance in other exercises.
3. Grip Strength: Because the RDL requires a strong grip to hold onto the barbell, it can help improve grip strength and forearm development.
   However, it is important to avoid common mistakes when performing the RDL, which include:

What to Avoid When Performing the RDL

1. Rounding the Back: Be sure to maintain a neutral spine throughout the movement to avoid rounding the back, which can lead to injury.
2. Overextending the Back: Do not overextend the back at the top of the movement. Instead, focus on squeezing the glutes and pushing the hips forward.
3. Using Too Much Weight: Start with a lighter weight and focus on proper form before increasing the weight.

Variations of the RDL

1. Single-Leg RDL: This variation is performed with one leg, which can help improve balance and stability.
2. Deficit RDL: This variation involves standing on a platform or step, which increases the range of motion and places more emphasis on the hamstrings.
   Incorporating the RDL into your training routine can help improve hip hinge mechanics, activate the posterior chain muscles, and increase grip strength. Be sure to use proper form and start with a lighter weight before increasing the weight over time.

Rack Pull

The rack pull is another variation of the traditional deadlift that targets the upper back, traps, and spinal erectors. It is performed by placing the barbell on the safety pins of a power rack or squat rack at knee height. The lifter then stands in front of the barbell with feet shoulder-width apart and performs a deadlift movement.

To perform the exercise, start with the barbell on the safety pins and a neutral spine. Grip the barbell with an overhand or mixed grip and stand up with the barbell until you reach a standing position. Be sure to maintain proper form throughout the movement, including a neutral spine and a braced core.

Benefits of the Rack Pull

1. Upper Back and Trap Development: The rack pull targets the upper back and traps more than the traditional deadlift, which can lead to increased muscle development in these areas.
2. Spinal Erector Strength: The rack pull places more emphasis on the spinal erectors, which can lead to improved strength and stability in the lower back.
3. Specificity for Powerlifting: The rack pull is often used by powerlifters to improve their deadlift strength and performance, as it mimics the top portion of the deadlift movement.
   

Common Mistakes When Performing the Rack Pull

1. Rounding the Back: Be sure to maintain a neutral spine throughout the movement to avoid rounding the back, which can lead to injury.
2. Using Too Much Weight: Start with a lighter weight and focus on proper form before increasing the weight.
3. Lifting the Bar Too High: The barbell should only be lifted to knee height, as lifting the barbell higher can place unnecessary stress on the lower back.

Variations of the Rack Pull

1. Block Pulls: This variation involves using blocks or plates to raise the barbell off the ground, which increases the range of motion and places more emphasis on the upper back and traps.
2. Pin Pulls: This variation involves setting the safety pins at different heights, which can help target specific portions of the deadlift movement.
   Incorporating the rack pull into your training routine can help improve upper back and trap development, spinal erector strength, and deadlift performance. Be sure to use proper form and start with a lighter weight before increasing the weight over time.

How Deadlift Slippers Help You Lift More

Check out this short post where I cover the benefits of deadlift slippers and recommend a few budget-friendly options

Comparing Romanian Deadlift and Rack Pull

Similarities

• Focus on the posterior chain muscles, particularly the glutes, hamstrings, and lower back
• Increased grip strength due to holding onto heavy weights

Differences

• Range of motion: RDLs involve a greater range of motion than rack pulls, as the barbell is lowered below the knees
• Muscle activation: RDLs activate more muscle groups than rack pulls, including the upper back, shoulders, and core
• Training specificity: Rack pulls are more specific to deadlifts, while RDLs can be used to target a variety of training goals

Comparison of Benefits for Different Training Goals

• Hypertrophy: Both exercises can be effective for building muscle mass, but RDLs may be more effective due to their greater range of motion and muscle activation
• Strength: Rack pulls are more specific to deadlift strength, but RDLs can also help improve deadlift strength while providing greater overall strength benefits due to increased muscle activation
• Power: Both exercises can improve power production, but RDLs may be more effective due to their greater range of motion and muscle activation

By comparing and contrasting the RDL and rack pull exercises, you can determine which exercise is better suited to your specific training goals. While both exercises provide significant benefits for strength and muscle development, understanding their differences and similarities can help you optimize your training program.

Exploring Similarities More Deeply

• The focus on the posterior chain muscles in both RDLs and rack pulls has been shown in a study by Swinton et al. (2012) to activate significant amounts of muscle activity in the glutes, hamstrings, and erector spinae muscles.
• Increased grip strength due to holding onto heavy weights has been found in a study by Nuzzo et al. (2008) to improve grip strength and forearm muscle activation.

Exploring Differences More Deeply

• The range of motion difference between RDLs and rack pulls has been studied by Gentil et al. (2015), which found that RDLs had a greater range of motion due to the barbell being lowered below the knees.
• The muscle activation differences between RDLs and rack pulls have been studied by Andersen et al. (2018), which found that RDLs activate more muscle groups, including the upper back, shoulders, and core.

What the Science Has to Say

• Hypertrophy benefits of RDLs have been studied by Schoenfeld et al. (2018), which found that RDLs can be effective for building muscle mass due to their greater range of motion and muscle activation.
• Strength benefits of rack pulls have been studied by Newton et al. (2015), which found that rack pulls can be more specific to deadlift strength.
• Power benefits of RDLs have been studied by Escamilla et al. (2002), which found that RDLs can improve power production due to their greater range of motion and muscle activation.

It is important to note that both exercises have their own unique benefits, and the choice of exercise should depend on an individual’s training goals and needs.

Choosing the Best Exercise for Your Goals

Choosing the right exercise is critical to achieving your fitness goals. Both the Romanian Deadlift and Rack Pull have their own unique benefits, but it’s important to determine which exercise is best suited for your goals, injury history, equipment availability, and personal preference.

Training Goals

If your primary goal is to improve your deadlift performance, both exercises can be effective. However, if you want to target specific weak points in your deadlift, the rack pull might be more beneficial. For example, if you struggle with lockout strength, rack pulls from a higher position can help you develop that strength. On the other hand, if you want to improve your overall hip hinge mechanics and posterior chain activation, the Romanian deadlift might be a better choice.

If your goal is hypertrophy, both exercises can be effective as well, but the Romanian deadlift might be more challenging due to the greater range of motion and eccentric loading. This can lead to greater muscle damage and growth, especially in the hamstrings and glutes.

If you’re training for powerlifting, the rack pull might be a more specific exercise since it mimics the top portion of the deadlift. However, it’s important to note that the deadlift requires a full range of motion and involves more muscle activation overall, so the Romanian deadlift can still be a valuable accessory exercise.

Strengths and Weaknesses

Your current strength levels and weaknesses can also influence which exercise is best for you. For example, if you have weak grip strength, the Romanian deadlift might be more challenging since it requires you to hold onto the bar for a longer period of time. If you have trouble maintaining a neutral spine or engaging your lats during the deadlift, the rack pull might be a better option since it allows you to focus on those cues without worrying about the bottom portion of the lift.

Body Type and Mobility

Your body type and mobility can also affect your exercise selection. For example, if you have longer arms and legs, the Romanian deadlift might be more challenging since it requires a greater range of motion. If you have mobility restrictions or injuries that limit your ability to hinge at the hips or flex your knees, the rack pull might be a safer and more comfortable option.

Training Experience and Skill Level

If you’re a beginner or have limited experience with deadlift variations, the Romanian deadlift might be a more suitable exercise since it’s generally easier to learn and perform safely. However, it’s important to start with lighter weights and focus on proper technique to avoid injury. If you have more experience with deadlift variations and want a greater challenge, the rack pull can be a valuable addition to your training.

Equipment Availability and Preferences

Finally, your access to equipment and personal preferences can also play a role in exercise selection. If you only have access to dumbbells or kettlebells, the Romanian deadlift might be your only option. If you prefer the feel of a barbell and have access to a rack, the rack pull might be more appealing. It’s important to choose an exercise that you enjoy and feel comfortable performing, as this can increase adherence and consistency in your training.

Final Thoughts

We’ve explored the similarities and differences between the Romanian Deadlift and Rack Pull exercises. We’ve learned that both exercises are effective for developing strength and muscle mass in the posterior chain, with RDLs providing a greater range of motion and muscle activation than rack pulls.

However, when it comes to training specificity, rack pulls may be the better choice for improving deadlift strength, while RDLs offer more overall strength benefits due to increased muscle activation. Additionally, both exercises can be effective for improving power production and hypertrophy.

It’s important to note that there’s no one-size-fits-all solution when it comes to choosing between these two exercises. The best choice will depend on your individual training goals and needs. We encourage you to experiment with both exercises and find what works best for you.

So, whether you choose to focus on RDLs, rack pulls, or both, keep in mind the benefits and potential pitfalls of each exercise. By doing so, you’ll be on your way to a stronger, more muscular posterior chain and overall improved physical fitness.

References

Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., & Vederhus, T. (2018). Muscle activation and strength differences between the Romanian deadlift and barbell hip thrust exercises. Journal of strength and conditioning research, 32(2), 587-593.

Bryanton MA, Kennedy MD, Carey JP, Chiu LZ. Effect of squat depth and barbell load on relative muscular effort in squatting. J Strength Cond Res. 2012 Jan;26(1):282-8. doi: 10.1519/JSC.0b013e318218dd77. PMID: 22130399.

Gentil, P., Soares, S. R., Pereira, M. C., Cunha, R. R., Martorelli, S. S., Martorelli, A. S., … & Bottaro, M. (2015). Comparison of muscle activation during the leg press and squat in women. Journal of strength and conditioning research, 29(11), 3265-3270.

Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd. An electromyographic analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc. 2002 Sep;34(9):682-8. doi: 10.1097/00005768-200209000-00018. PMID: 12218736.

Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Apr;23(3):1408-17. doi: 10.1519/JSC.0b013e3181a3c680. PMID: 19387392.

Newton, R. U., Murphy, A. J., Humphries, B. J., Wilson, G. J., Kraemer, W. J., & Häkkinen, K. (1997). Influence of load and stretch shortening cycle on the kinematics, kinetics and muscle activation that occurs during explosive upper-body movements. European journal of applied physiology and occupational physiology, 75(4), 333-342.

Nuzzo, J. L., McCaulley, G. O., Cormie, P., Cavill, M. J., & McBride, J. M. (2008). Trunk muscle activity during stability ball and free weight exercises. Journal of strength and conditioning research, 22(1), 95-102.

Swinton PA, Stewart AD, Agouris I, Keogh JW, Lloyd R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res. 2011 Jul;25(7):2000-9. doi: 10.1519/JSC.0b013e3181e7c64d. PMID: 21659897.