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Taking a leaf out of legendary strength coaches' training books can add some much needed variation to a stale programme. One method worth taking note of is the rack work popularised by pioneering powerlifter, strength coach and author Terry Todd.

The method was extremely demanding, but Todd believed exposing the body to heavy loads could accelerate strength gains, particularly for advanced lifters who had stalled with conventional training. If you're looking for a training tweak to break through plateaus, Todd's rack work could be it.

What Is Rack Work?

Rack work was essentially an early form of overload training performed inside a power rack, with lifts taken through a shortened range of motion. Todd’s system broke movements into different sections, typically the bottom, middle and top portions of a squat, bench press or deadlift.

The idea was that by lifting through a partial range of motion, you could handle heavier loads than you could through a full range of motion. By setting the safety pins at different heights, lifters could train specific sticking points using supramaximal loads, meaning weights that exceed your one-rep max.

For example, instead of deadlifting from the floor, you might begin with the bar set just below the knees and perform short-range pulls from that position. In other cases, lifters would unrack extremely heavy weights and simply hold them statically for several seconds. These isometric holds were a major part of the method. The goal was to increase maximal strength and improve the nervous system’s ability to tolerate heavier loads.

Todd’s rack work system combined:

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  • partial reps
  • static/isometric holds
  • lockout training
  • heavy overload exposure

A typical setup might involve:

  • bottom-position squats from the pins
  • mid-range bench presses from the sticking point
  • top-range deadlift lockouts
  • heavy static holds lasting 6-12 seconds

Importantly, Todd didn’t completely replace full range lifting. The programme still included regular heavy squats, deadlifts and bench presses later in the week so lifters could apply that overload strength to competition style lifts.

The Verdict

It’s important to note that heavy rack work and isometrics are most suitable for intermediate to advanced lifters. As loads increase, so does the risk of injury when your body is not capable of handling the weight safely.

That said, rack work can be an effective way to break through plateaus and sticking points in your heavier lifts. Rack work is best used as a supplement to conventional lifting, not a replacement for it. Full range squats, presses and deadlifts are still essential for improving strength.