Rackpulls

[Simon90]

Just found an old video of me doing some rackpulls. 300kg x 6 reps, at the time I thought it was good but looking back at the r.o.m I think is there any point to it?
Are they worth doing or not?
Or are dead’s from floor better for back development

 

[Guest]

Theres no way racks ever pulled

apart from the ed off it

 

[Simon90]

Dunno mate, for me it was more about the whole programme than individual exercises choices in isolation.

Legs/posterior chain might already be getting a battering over your other sessions so to then add full deadlifts on top, might tip the balance recovery wise. They do hit you hard in that sense.

They fuck me up anyway, I can train and recover from 3-4 squat sessions in the space of time I can recover from deadlifts once

I used to alternate a low volume full deadlift with a higher volume RDL and ROW session.

More muscle activation is generally considered better but it all depends on overall workload and recovery ability doesn't it.

yeah that’s a good point about the programme as a whole mate

that’s why I did rackpulls only As opposed to full deadlifts. However when gyms reopen I wanna start deadlifting and get it up as I have neglected the exercise

 

[GhostOf2Can]

I pull rack pulls from mid shin (about 4 inch below knee cap)

I find it really hard to get the bar moving from there so that’s where I put it. To build the weak point in my deadlift

Find where your weak and put the bar there to start

Also try at knee height and pull very heavy for some overload stimulus

I also do deficit deads

All good variations

 

[Simon90]

I pull rack pulls from mid shin (about 4 inch below knee cap)

I find it really hard to get the bar moving from there so that’s where I put it. To build the weak point in my deadlift

Find where your weak and put the bar there to start

Also try at knee height and pull very heavy for some overload stimulus

I also do deficit deads

All good variations

Will do this..mid shin sounds good .I used to do them from knee height I could go very heavy on them and felt the back and traps good.
Never done defecits.
I was thinking....if I rackpull my heaviest at knee height...could I not drop the rack a couple of inches...TIL I hit the same weight I was at at knee height..lower repeat..until finally you’d be pulling the same weight from the floor as you was from knee height?
Not clued up on any of this stuff but in my head it sounds like a good idea lol

 

[Guest]

My rack pulls always been so bad compared to my dead, whats the reason for this? I pull with me legs or suttin?

coz even when i cud dead decent my rack pull was shocking

 

[Simon90]

My rack pulls always been so bad compared to my dead, whats the reason for this? I pull with me legs or suttin?

coz even when i cud dead decent my rack pull was shocking

No idea mate be interested to know as I’m opposite. But I know a few lads who are like you

 

[GhostOf2Can]

My rack pulls always been so bad compared to my dead, whats the reason for this? I pull with me legs or suttin?

coz even when i cud dead decent my rack pull was shocking

I’m the same

It’s because for most people (myself included) it takes your leg drive out of it. Personally I feel rack pulls build up my lower back really well because of this

Plus when u pull from the floor, if you use a lot of leg drive and your explosive a lot of time u can blast right through your sticking point, take explosiveness and speed away cos u can’t use your legs and put it all on your back and most will be weaker (if they are a leg dominants deadlifter)

A back dominant deadlifter will be stronger at racks probably

 

[GhostOf2Can]

The difference is in rack pulls for powerlifting or rack pulls for deadlift

PL’ing u should set the bar where your weak point is, BB’ing most just set it at knee height for the overload and max hypertrophy and pull from there, which makes sense

U need to know why your doing them in the first place

 

[stanly]

Don't want to Sound anti deadlifts here but i See twinks in the gym with next to nö back development pulling a half decent weight.
As a Füll body lift it's good but when i hear big back Do deads.

 

[tomlet1]

My rack pulls always been so bad compared to my dead, whats the reason for this? I pull with me legs or suttin?

coz even when i cud dead decent my rack pull was shocking

As 2can says, the initial drive off the floor with the legs sometimes helps you power through a weak or sticking point, if done properly legs are stronger than just using the lower back alone.. with rack pulls you dont really get that it's all erectors really depending how it's set.

Alot of people think that if they struggle to lockout its automatically a weak lockout that's the problem (as you would think) and do loads of rack pulls to fix it, but often a poor start position and lack of power off the floor makes it hard to lock out because you end up rounded over and the bar isnt moving fast enough off the floor to begin with

 

[Guest]

I need to keep talking about traning becoz the more i read stuff like this it makes me wanna get back inda gym

 

[stanly]

I like these

Just like rack pulls in my humble opinion
More productive

 

[Reps]

I used to get quite a bit from rack pulls but now not much.

Nothing smashes my back like pulling from the floor. Nothing

 

[noel]

I like them as i can train them without frying my legs and move some decent weight still - if i deadlift proper hams get tight and then limits ability to smash legs. just below knee for me and feel it works well