PDA

View Full Version : Rack Pulls how much ROM



mikesbytes
03-18-2008, 01:04 AM
I matched my deadlift pb of 160kg/352lbs yesterday, but it reminded me that if I'm going to improve I'll need more strength for the lock out so its time to start doing some rack pulls.

What I don't know is at what height I should start the rack pull from?

deeder
03-18-2008, 01:10 AM
I matched my deadlift pb of 160kg/352lbs yesterday, but it reminded me that if I'm going to improve I'll need more strength for the lock out so its time to start doing some rack pulls.

What I don't know is at what height I should start the rack pull from?

That depends... Where does your lift start to fail? I'd set the rack 1-2 inches below that point.

mikesbytes
03-18-2008, 03:13 AM
Good point, thanks deeder

Lones Green
03-18-2008, 03:46 AM
rack pulls are good, pulls with bands are better. when you pull with bands you're getting the lockout work, but not compromising your form.

Darracq
03-18-2008, 08:24 AM
just under the knees, is where i would start. But i would change it around once in awhile.

SGT ROCK
03-22-2008, 02:11 PM
As stated above, def BELOW the knees.

Semper Fi

Ryan Celli
03-22-2008, 02:47 PM
I like doing mine from either right below the knees or right above the knees, conventional style. Even though I'm a sumo deadlifter I do my rack pulls conventional.

Have you ever done reverse band deadlifts? I prefer them as they allow you to do FULL range of motion.
yBT2n7cJF7I

thewicked
03-22-2008, 06:20 PM
That depends... Where does your lift start to fail? I'd set the rack 1-2 inches below that point.

can't put it much better than that... good advice bro!

mikesbytes
03-22-2008, 07:13 PM
I was thinking that the bands are a good idea, then I realised I don't have access to a cage.

chris mason
03-22-2008, 08:30 PM
I like doing mine from either right below the knees or right above the knees, conventional style. Even though I'm a sumo deadlifter I do my rack pulls conventional.

Have you ever done reverse band deadlifts? I prefer them as they allow you to do FULL range of motion.
yBT2n7cJF7I

Ryan, great to see you here!

Wbb members, Ryan is yet another very experienced, champion powerlifter who has entered our fold. I am very happy to have him here!

Travis Bell
03-22-2008, 08:37 PM
Wow! that was an impressive deadlift video!

chris mason
03-22-2008, 09:13 PM
My rack pull! :)

zsMpCVu6TOA

Travis Bell
03-22-2008, 09:27 PM
that was sick Chris!

Priest
03-22-2008, 09:32 PM
i agree with ryan.

It depends on where you need it.

Stumprrp
03-23-2008, 01:25 AM
http://www.youtube.com/watch?v=4XgtGcMv3rc

if you really want to be a fool do them for a 6 inch ROM and a ton of weight!!

just kidding, dont do that, use an inch or so below where you stick

mikesbytes
03-23-2008, 02:29 AM
http://www.youtube.com/watch?v=4XgtGcMv3rc

if you really want to be a fool do them for a 6 inch ROM and a ton of weight!!

just kidding, dont do that, use an inch or so below where you stick

Did you notice that the bars on the cage are permanently bent.

Ryan Celli
03-23-2008, 07:50 AM
My rack pull! :)

zsMpCVu6TOA

Nice pull Chris!!
Whats your best deadlift off the floor?

Fuzzy
03-23-2008, 08:46 AM
Rack pulls... you can do them just under the sticking point for a real benefit or go from jst above the knee and move 750+ pounds to stroke your own ego.

Its what I did :p

SGT ROCK
03-23-2008, 12:48 PM
If you do them above the knees, you will put yourself in an anatomical position that you will NOT be in during a max effort pull. Reverse band pulls are OK ONCE IN A WHILE....but the groove is certainly different. Remember...the bands DO PROVIDE A CERTAIN amount of stability you will NOT get during a max pull. Reverse bands are certainly not a true test of dl strength and can give you a false sense of security about what you can pull. In other words, if it takes 135 to get the bar to touch with the bands on, you CANNOT deduct 135 from your band pull to get your true max...its really that simple. Racks below the knee will test your guts.....many shy away from them due to fragile egos, give it a shot and if it works stay with it.

Semper Fi

chris mason
03-23-2008, 12:49 PM
Nice pull Chris!!
Whats your best deadlift off the floor?

I've done 675 lbs for a single completely raw (no belt, no suit etc.) with a hook grip. Last Wednesday I got 655 lbs for a double the same way and that was a PR. I am about 214 lbs right now.

Thanks for the compliment!

Chris

SGT ROCK
03-23-2008, 12:51 PM
I've done 675 lbs for a single completely raw (no belt, no suit etc.) with a hook grip. Last Wednesday I got 655 lbs for a double the same way and that was a PR. I am about 214 lbs right now.

Thanks for the compliment!

Chris

HOOK GRIP! NIce pull brother.

Semper Fi

chris mason
03-23-2008, 12:51 PM
If you do them above the knees, you will put yourself in an anatomical position that you will NOT be in during a max effort pull. Reverse band pulls are OK ONCE IN A WHILE....but the groove is certainly different. Remember...the bands DO PROVIDE A CERTAIN amount of stability you will NOT get during a max pull. Reverse bands are certainly not a true test of dl strength and can give you a false sense of security about what you can pull. In other words, if it takes 135 to get the bar to touch with the bands on, you CANNOT deduct 135 from your band pull to get your true max...its really that simple. Racks below the knee will test your guts.....many shy away from them due to fragile egos, give it a shot and if it works stay with it.

Semper Fi

Brent, I am sure Ryan is using the reverse bands to work his lockout and for a conjugate variation. I assume you agree with using them in that context?

Chris

SGT ROCK
03-23-2008, 12:54 PM
Brent, I am sure Ryan is using the reverse bands to work his lockout and for a conjugate variation. I assume you agree with using them in that context?

Chris

CERTAINLY...I wasnt aiming it at Ryan. Ryans a good friend of mine by the way. To build pure lockout strength, Racks below the knee are the way to go in my book. I have seen reverse bands time and time again distort someones view of their true pull, in a negative way. Technically speaking, the BEST lockout excercise is to pull of a 4 or 5 inch piece of wood. Reverse bands have there place for overload etc, but I see many people put too much emphasis on it. In a meet you dont have the benefit of having the bands stabilize the weight. Pulling off a block of wood the bar still flexes and your body is in a truer pulling position, and you must stabilize the weight yourself.

Semper Fi

Ryan Celli
03-23-2008, 07:02 PM
Reverse bands do stabilize the weight. Which can be a good thing every once in a while, to allow you to go heavy when your feeling beat up.

I have been using them every other week for about 1 year now. The other weeks I do bands on the jump stretch platform for speed.

To tell you the truth it's kind of strange, but at the last two meets i've done I've gotten stuck right below the knees, which to me doesn't make any sense. I figure if I was going to get stuck it would be off the floor as the bands are assisting that part of the lift.

I've always liked rack pulls, but never felt they transferred to my sumo dl too much. I do them when my hams are still crushed from squats earlier that week.

SGT ROCK
03-23-2008, 07:58 PM
Reverse bands do stabilize the weight. Which can be a good thing every once in a while, to allow you to go heavy when your feeling beat up.

I have been using them every other week for about 1 year now. The other weeks I do bands on the jump stretch platform for speed.

To tell you the truth it's kind of strange, but at the last two meets i've done I've gotten stuck right below the knees, which to me doesn't make any sense. I figure if I was going to get stuck it would be off the floor as the bands are assisting that part of the lift.

I've always liked rack pulls, but never felt they transferred to my sumo dl too much. I do them when my hams are still crushed from squats earlier that week.

Good point brother...I also forgot you were a SUMO puller so conventional bands certainly have their place. Hope your well brother. Hope to see you on here a bunch!

Semper Fi

Adam
03-23-2008, 08:29 PM
For rack pull height it matters too what kind of speed you have coming off the floor.
Me, I stick about 2-3 inches below lockout, my week area is like 6" under that but I have tons of speed which carries me through the top of the lift.