Am I right in thinking that a rack pull is basically the last half of a deadlift? Less force on legs and lower back and more on traps and upper back.
MrM
allows you to strengthen your sticking points and load up more weight aswell 
but yeah great for traps
but yeah great for traps
one exercise that if you add to your routine you will not regret in my opinion. started doing them a few months ago and my deads, squats and shoulder presses have all improved
Rack pulls are inferior to partial deadlifts - in a rack the bar flexes as the weight hangs off the sides - on a partial the weight sits on the plate as it does on a normla deadlift making them a true dead stop lift that doesn't **** up bars.
Coincidentally I read something on this today. If you want a massive answer, then here it is. All credit to Jim Wendler. Note this is aimed at strength training not bodybuilding so may not even be relevant.
What is your opinion on rack pulls?
This is a classic case of an idea that works beautifully in theory but, at least in your
case, fails to pay off in the real world.
The theory behind rack pulls is that they allow you to use more weight than you
normally can handle in conventional deadlifts, which helps target certain sticking points,
namely the lockout position????a real sore spot for many lifters. Sounds good, huh? Like I
said, it's a swell theory.
The problem is, I'm not sure how effective this is for most people. I've seen (and
experienced) many extreme rack pulls that rarely carry over to the actual
deadlift. Personally, I've actually pulled over 900lbs from a rack and could barely lock
out 700 in the full range deadlift. Now, perhaps this 900lb rack pull allowed me to lock
out the 700, but I have a hard time believing that.
I think part of the problem is how rack pulls are performed in training. Most of the time
these are done for sets of 1, working up to a 1RM. That's fine and dandy if you want to
test your rack pull and see where you're at. But all that does is test you, not build you: if
training to a 1RM was all you needed to get stronger, then all you'd have to do is enter
a meet each week and max!
Question: How many times have you seen a lifter hit the weight room and work
up to a max single on the bench press? And do this every single workout? And
where is this person a year from now?
Answer: He's the same. Or he's hurt, or overtrained, or worst of all, he's sitting at
home arguing on the Internet about strength training.
The rack pull needs to be treated in the same way as we treat other assistance work,
but with an added caution: there's a difference between rack pulls and back
extensions, and doing multiple sets of 10-20 reps of back extensions isn't nearly as
stressful as doing the same thing with rack pulls.
Having said that, perhaps doing repetitions on some of the popular 1RM exercises like
rack pulls will help develop and strengthen the areas that they're designed to
help. Doing some sets of 5-10 reps certainly won't hurt you, and will probably develop
some much-needed muscle mass.
But these need to be programmed into your training with caution, son. So let's say
you're running my 5/3/1 program and wish to add rack pulls into the training. Because
it's a bigger assistance exercise, we can easily account for it with some minor changes:
Deadlift: 65% x 5, 75% x 5, 85% x 5 (don't go for max reps on the final set)
Rack Deadlifts: 4 x 6-8 reps at 80% of rack dead max
Glute Ham Raises: 3 sets of 10
Ab Wheel: 3 sets of 20
As for setup: where the bar is positioned during the rack pull is largely going to be
determined by your power rack. Racks with large spaces between holes obviously limit
you, although you can put the bar in the rack and adjust the height of your feet with
mats or plates. Truth is though, that's a major pain in the ass, so just pick a setting
below your knees and tug away.
Notice I said BELOW the knees. I'm not a fan of very high rack pulls (above the knees)
namely because, a) it ends up being yet another faggity ego contest, B) the bar bends
and ends up being an even shorter rack pull and, c) the body position during the rack
pull is vastly different than when used during the full range deadlift. In other words, try
to find a position below your knees. The most important thing to remember is this: The
rack pull is not the end itself, but a means to an end. Don't be one of those guys that
plays for Team Rack Pull and ****s the bed when it comes time to pull from the
floor. No one cares what you can tug from pin #9 (with straps); we care what you do
from the floor with just a belt.
What is your opinion on rack pulls?
This is a classic case of an idea that works beautifully in theory but, at least in your
case, fails to pay off in the real world.
The theory behind rack pulls is that they allow you to use more weight than you
normally can handle in conventional deadlifts, which helps target certain sticking points,
namely the lockout position????a real sore spot for many lifters. Sounds good, huh? Like I
said, it's a swell theory.
The problem is, I'm not sure how effective this is for most people. I've seen (and
experienced) many extreme rack pulls that rarely carry over to the actual
deadlift. Personally, I've actually pulled over 900lbs from a rack and could barely lock
out 700 in the full range deadlift. Now, perhaps this 900lb rack pull allowed me to lock
out the 700, but I have a hard time believing that.
I think part of the problem is how rack pulls are performed in training. Most of the time
these are done for sets of 1, working up to a 1RM. That's fine and dandy if you want to
test your rack pull and see where you're at. But all that does is test you, not build you: if
training to a 1RM was all you needed to get stronger, then all you'd have to do is enter
a meet each week and max!
Question: How many times have you seen a lifter hit the weight room and work
up to a max single on the bench press? And do this every single workout? And
where is this person a year from now?
Answer: He's the same. Or he's hurt, or overtrained, or worst of all, he's sitting at
home arguing on the Internet about strength training.
The rack pull needs to be treated in the same way as we treat other assistance work,
but with an added caution: there's a difference between rack pulls and back
extensions, and doing multiple sets of 10-20 reps of back extensions isn't nearly as
stressful as doing the same thing with rack pulls.
Having said that, perhaps doing repetitions on some of the popular 1RM exercises like
rack pulls will help develop and strengthen the areas that they're designed to
help. Doing some sets of 5-10 reps certainly won't hurt you, and will probably develop
some much-needed muscle mass.
But these need to be programmed into your training with caution, son. So let's say
you're running my 5/3/1 program and wish to add rack pulls into the training. Because
it's a bigger assistance exercise, we can easily account for it with some minor changes:
Deadlift: 65% x 5, 75% x 5, 85% x 5 (don't go for max reps on the final set)
Rack Deadlifts: 4 x 6-8 reps at 80% of rack dead max
Glute Ham Raises: 3 sets of 10
Ab Wheel: 3 sets of 20
As for setup: where the bar is positioned during the rack pull is largely going to be
determined by your power rack. Racks with large spaces between holes obviously limit
you, although you can put the bar in the rack and adjust the height of your feet with
mats or plates. Truth is though, that's a major pain in the ass, so just pick a setting
below your knees and tug away.
Notice I said BELOW the knees. I'm not a fan of very high rack pulls (above the knees)
namely because, a) it ends up being yet another faggity ego contest, B) the bar bends
and ends up being an even shorter rack pull and, c) the body position during the rack
pull is vastly different than when used during the full range deadlift. In other words, try
to find a position below your knees. The most important thing to remember is this: The
rack pull is not the end itself, but a means to an end. Don't be one of those guys that
plays for Team Rack Pull and ****s the bed when it comes time to pull from the
floor. No one cares what you can tug from pin #9 (with straps); we care what you do
from the floor with just a belt.
Rack Pulls help with the lockout of a Standard Deadlift. There's emphasis on the erectors, traps and glutes.
Rack pulls or indeed partial deadlifts should be performed from below the knee, not level with it - as you can see your legs are pretty much non existant in the lift.Home Physique said:
matt,MattGriff said:
cos of work commitments, i am rushing through short, intense training sessions first thing on a morning, trying to keep the routine to half hour max.
im getting on a bit so need alot of warming up for doing dead lifts so what do you think of rack pulls from level with the knee as a short term replacement for deads? if i can take my lower back out of the lift i wont have to spend anywhere near as long warming up.
I find rack pulls amazing. Especially for traps/grip.
I've stopped them for a while now though as i was bruising my knees pretty bad!
I've stopped them for a while now though as i was bruising my knees pretty bad!
I rate rack pulls and I definately think they helped me get to a PB of deads 1 x 280kg this year.
Im looking at the exercise from a bbing perspective not powerlifting so more concerned with how it helps target my upper back.
Im looking at the exercise from a bbing perspective not powerlifting so more concerned with how it helps target my upper back.
I would just go in and deadlift, you can easily warm up for 15mins then spend 10-12mins on working sets and get far more stimulation than noncing around.a.notherguy said:
My back is or has been fecked for a while and i avoided deadlifts, I done rack pulls and thought i would get near the same stimulation on the CNS as deadlifts even if i pull twice as much as i deadlift , WRONG !!
I would say that its just an easy way to avoid doing deadlifts and i am getting on better deadlifting a poxy weight than if i rack pull much more. My ego might not think so but to hell with ego. I see it the same as partial squats, Floor presses and stuff like that . It has its uses as an accsessory but not a substitute but then its all goal dependant i suppose
I would say that its just an easy way to avoid doing deadlifts and i am getting on better deadlifting a poxy weight than if i rack pull much more. My ego might not think so but to hell with ego. I see it the same as partial squats, Floor presses and stuff like that . It has its uses as an accsessory but not a substitute but then its all goal dependant i suppose
i was thinking the shorter ROM = less TUT = less stress on lower backmartin brown said:
wont leave me time to do anything else unfortunately. i may just do as retromental does and deadlift much lighter for a whileMattGriff said:
Most lifters would be far better served dedicating a good 90% of thier workout time to 4-5 big compound lifts:a.notherguy said:
Squat
Deadlift
BOR/Pullups
Overhead Press varient
Chest Press varient
than worrying about not having time to do other stuff.
Last time I checked nobody with a big deadlift ever had a small underdeveloped back and are generally far stronger, more athletic, less injury prone and more able bodied than most gym goers.
Pay your dues to the big lifts > worrying about other stuff
That's as low as my bars go and I do them purely for lower back and glute. My Hamstrings get enough stimulation from the RDL's I do afterwards. If I didn't do that, I would probably either drill more holes (considering) or make a platform.MattGriff said:
Wow - if I follow this advice to the letter my back will instantly improve in 24 hours? This is the big secret I have been looking for - cheers!! :lol:anab0lic said:HEres how you get the most out of rack pulls guys.....don't just drop the fcuking weight down..... pick a weight which allows you to do the negative portion of the lift REALLY slowly.... I'm talking 5-6 whole seconds downwards... come back and tell me how your back feels and looks the next day
Hehe I like you!anab0lic said:Nobody here has a) their genetics B) access to the insane amount of drugs they take.
Dorian Yates understood the importance of TUT and got nearly as big as Ronnie with FAR WORSE gentics... jus sayin
I think Kai is in the same camp as Dorian too.
I know I know, I disproved my own argument, I don't mind
.
Oh no it's the 'this exercise is the best exercise lalalala not listening to you anymore' debate
Bodybuilding is about the stress placed on the muscle forcing a reaction that causes increased muscle fibre thickness and volume.
Any exercise can do that. No bodybuilder who was of any note only relied on one exercise to build their physique.
Powerlifting is different from bodybuilding. My friend craig coombs trained at my gym the other day. We were both training back and although we both did deads and rows there was a marked difference in technique and application ie sets and reps. He's an ex bodybuilder turned power lifter.
He pulled 310 from the floor like it was nothing. My best pull is 280.
However my rep range for most exercises runs to 20 reps. He's a big powerful looking (and very strong) guy. I have more muscle separation.
2 very different physiques but both training the 'right way'
Bodybuilding is about the stress placed on the muscle forcing a reaction that causes increased muscle fibre thickness and volume.
Any exercise can do that. No bodybuilder who was of any note only relied on one exercise to build their physique.
Powerlifting is different from bodybuilding. My friend craig coombs trained at my gym the other day. We were both training back and although we both did deads and rows there was a marked difference in technique and application ie sets and reps. He's an ex bodybuilder turned power lifter.
He pulled 310 from the floor like it was nothing. My best pull is 280.
However my rep range for most exercises runs to 20 reps. He's a big powerful looking (and very strong) guy. I have more muscle separation.
2 very different physiques but both training the 'right way'
Seems strange the advice though given the total lack of thickness your physique shows in your avatar.anab0lic said:
Is it not working or have you miscalculated your TUT requirements?
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