View Full Version : Rack Pull Questions

07-16-2010, 03:32 PM
Hi guys. So while deadlifting, it always used to be that if I could move the weight off the floor, I would have no problems locking it out. But lately thats changed. I can get the weight off the ground easily but struggle more to lock it out/back slightly rounds. I think that may be because my squats/leg strength have exploded.

So I think I should add afew sets of Rack Pulls after my deadlift sets.

1.) Can someone fill me in with the best set/rep scheme for rack pulls are?
2.) How high should I set the bar?
3.) Should my legs be straight ( I saw videos of guys using leg drive in RP's but I thought that isn't right because there meant to work your lockout strenght)?

Thanks for the help. Greatly appreciated.

Sean S
07-16-2010, 05:10 PM
I would do 3-5 sets of 3-5 reps if it were me. I would go no higher than mid-shin which should take most of the leg drive out of it but still provide an adequate ROM. Your legs shouldn't be straight, but make sure you are pulling the weight and not squatting it up (which is unlikely if you pick a mid-shin position). I also would keep some moderate full range DL's in your training on at least a semi-regular basis so you keep working your technique for the full lift. You might also consider doing some heavy weighted 45 degree back raises as these have always been helpful for me.

Lones Green
07-16-2010, 05:33 PM
I'd probably just replace your regular full range deads with them every now and then, for a max single if you're trying to get stronger. Add quad bands and ready yourself for PR's

07-16-2010, 11:26 PM
^ Thanks guys that helps alot.

I think I will switch to rack pulls for the next six weeks, then go back to my conventional deads. When I switched to box squats from regular squats my squats exploded. Hopefully this works the same.

Lones Green
07-17-2010, 09:27 AM
I'd do like 2 weeks of full range deads, 2 weeks of rack pulls, 2 weeks of full range deads, etc

AJ Roberts
07-17-2010, 12:31 PM
Don't forget about deficit pulls. I found the increased time under tension helps lockout cause you learn to fire harder longer.

07-17-2010, 06:45 PM
I think AJ hit the nail on the head, it's hard for you at lockout because you have used all your strength to get to that point.

07-17-2010, 07:13 PM
I like to do Rack Pulls one week, Pulls off the floor the next week, and Suspended Good Mornings on the 3rd week.