Tip: A Strange New Way to Deadlift

This head-turning technique spares your joints and lower back, but still allows you to pull heavy. Check it out.


The "scrape/strip-the-rack" technique has allowed many lifters to work around their beat-up joints and continue to press heavy. The technique is now commonly used for overhead pressing, bench pressing, and more.

But not many have tried it yet for the deadlift:

How To Do It

Set up in a squat rack and place a trap bar right up against the front. Elevate slightly to fit your needs. The lower the bar, the more you'll hit the quads. Set the bar higher to emphasize the back.

Anchor a couple of mini-bands a foot or so behind you. Focus on keeping an upright torso and don't let the bar lose contact with the rack as you pull.

Why It Works

The band will make it harder to stay forward, forcing your lats to engage. The scraping of the rack and bar placement keep you from falling out of alignment and stressing your low back.

It's also easier to control the tempo and the bands give you some serious tension at the top of the exercise (hello, traps!)

This is truly a low risk, high reward exercise. Play with lighter loads for higher volume or heavier loads for hypertrophy.

Scrape the Rack for Growth

The Kneeling Scrape-the-Rack Press

Mike Over is an NASM Master Trainer and owner of Over-Achieve Fitness in Pennsylvania where he works with hundreds of everyday gym goers and athletes of all levels, both in person and remotely.

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