Pin Pulls

Just about every muscle of your body will get trained with this movement.

The main thing to remember with pin pulls is to try and get in the same body position you would be in with a regular dead lift at the same angle. Too many times lifters step too far off the bar when they should be right up on it.

Also, do not make this a leg pressing lift. Keep your head up and PULL the bar with you upperback and glutes. Think of this as a hinge with your body. It’s a deadlift, just with a slightly shortened range of motion.

This is max effort at its best.

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About the Author

Dave Tate is the founder and CEO of elitefts.com, staffed by experienced professionals dedicated to providing strength coaches, athletes and trainers with the highest-quality equipment, personalized service and extensive knowledge needed to advance their training programs. Special thanks to Joe DeFranco, Zach Even-Esh, The Thinker, Julia, James "Smitty" Smith, Jim Wendler and Jason Pegg for their help with creating the content for all the exercises within this index.