How can you apply stress with pulls to train strength and balance when stability issues are present? In this post I´m going to show you a way that Starting Strength coach at the Wichita Falls Athletic Club, Carmen Phillips, uses to set up in the rack to get the job done.

Coach Carmen Phillips has some people rack pull that have stability issues. Of course, she wants everybody to deadlift, but sometimes that’s just not possible. And sometimes, when people are rack pulling because of stability injuries, they cannot rack pull in the center of the rack.

This is a setup that she has for one of her clients that has some stability issues.

• She places an 18-inch plyometric platform with a thick plate on top. This is for him to sit on in case he loses his balance.
• The bar is against the rack.

He’s going to get real close to the bar just like you would on a regular rack pull, and he’s going to slide it up and down the rack. If he loses his balance, he’ll sit down on the box. Safety first.

So you’re going to rack pull the bar. You’re going to do it against the rack. Hold on to the beams and stand yourself up. Then, get nice and close. You’re going to put your hands on the outside of the knurl and shins to the bar. Eyes are going to be out in the front. You’re going to take a great big breath. Make sure that knees are at the bar. Make it heavy in your hands and push the floor. Stand as tall as you can. Push. There you go. Take the bar back down. You can do two more. Great big breath. Shins to the bar. Stand tall. Do one more. Great big breath. Eyes out in the front. Push. Stand tall. Sit down.

When Carmen´s client started with her and he started rack pulling, he we started off with 65 lbs and he slowly added weight as he went up. Today’s just a medium weight for him. Today, he’ll be rack pulling 165 lbs. He’s getting there.

* If you don´t know how to do the rack pull by the Starting Strength methodology, click here.

Bibliographic references:

• Starting Strength. (2026). Guided Rack Pulls [Video file]. YouTube. https://youtu.be/fd6ngrDER2Q?si=dWm–NT6Gyr01W12