The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    next-tyson-but-white arnoldsclone's Avatar
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    Rack Pulls: Your Opinion...

    I am starting the bgb routine next monday and am wondering just how beneficial rack pulls are for back development, should i just do sldl instead or would it be wise to stick with the rack pulls?? I've never tried a rack pull, do you feel them in your back??

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
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    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
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    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

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  3. #2
    student of the game Runty's Avatar
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    I just started BGB a little while ago too. The rack pulls worked me over the first time I did them. You can go real high with the weight so it does blast your back pretty good.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  4. #3
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Runty View Post
    I just started BGB a little while ago too. The rack pulls worked me over the first time I did them. You can go real high with the weight so it does blast your back pretty good.
    good to know I'm gonna give them a shot, didn't think about being able to add more weight than normal sldl......

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  5. #4
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    I think Built has SLDLs programmed in the second leg day (ham dominant)-

    So youre rack pulling monday and SLDLing friday

  6. #5
    Hungry like the wolf. Dgro's Avatar
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    I don't think it's very beneficial unless you've plateaued on your Deadlift, then doing RP's would probably get you some DL gains. But I don't know too much about the topic, so you might as well ignore me.

    But they are really badass.
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  7. #6
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    ^ It hasn't worked like that for me.

    I have very clearly not plateaued on my deadlift, as I add 10-20lbs every week, but once in awhile I do rack pulls (with about 50 extra pounds) and it blasts my back out in the same way (but more isolated) than DLing (which is really hard on my legs).

  8. #7
    Senior Member Howard 9's Avatar
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    Better for direct lower back work than DL. I actually have just thrown out regular DL for rack pulls.
    [Journal | My Diet]
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    "It is hard to fail, but it is worse never to have tried."

  9. #8
    Banned bjohnso's Avatar
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    I used to do them, and loved them, but now I'm back to doing regular deadlifts because rack pulls don't work the lower half of my body very well.

  10. #9
    Trying to Get Big 00MaxSE's Avatar
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    Quote Originally Posted by samadhi_smiles View Post
    I think Built has SLDLs programmed in the second leg day (ham dominant)-

    So youre rack pulling monday and SLDLing friday
    Yup, exactly. I'm still doing the rack pulls and have had great results.
    I wanna be ripped
    26 y/o, 5'11" 207lbs

  11. #10
    Senior Member Sidior's Avatar
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    Where are you setting the pins? You kind of need to know that before anyone can answer the question.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  12. #11
    Watchya talkn bout willis
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    I agree, i would usually pair rack pulls and romanian deads/goodmornings if I was going to do either of them. Just because I normally do rack pulls at knees or higher and then I feel like I need hamstring work.
    Weight:207
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  13. #12
    Senior Member Invain's Avatar
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    I usually just do rack pulls once in a while for some grip work and get my body used to heavier weights for deadlifts. They definitely blast your back, but personally I'd never replace regular deadlifts for anything, let alone rack pulls.
    Best lifts: 615/475/660, Raw w/ Wraps
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  14. #13
    Wannabebig Member
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    I've never done rack pulls. Is it the same general position as sldls(except with the rack)?

  15. #14
    Senior Member Sidior's Avatar
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    Quote Originally Posted by camaro68 View Post
    I've never done rack pulls. Is it the same general position as sldls(except with the rack)?
    It is a deadlift performed off the pins in a squat rack.
    Last edited by Sidior; 12-19-2007 at 12:55 AM.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  16. #15
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    Deadlifts and rack pull are two separate lifts. The rack pull is a totally different position and speed for me than the deadlift. For a reference, I've pulled 755 from the floor, but if you put the bar at about mid shin I'd be lucky to gut out 675.

  17. #16
    Breaker of Skulls Guido's Avatar
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    They are definitely two different lifts. If you are looking to mimic the deadlift motion more I'd go with band pulls but if you are just looking to strengthen lower back or work on lockouts then rack pulls are definitely a good training movement.
    5'9" 195 lbs
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  18. #17
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    When you guys talk about strengthening the low back on the rack pulls, where are you pulling from? I've got no lack of low back strength, and I would have to say I get more out of full range deads or good mornings for low back work than I do rack pulls.

  19. #18
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by Ben Moore View Post
    When you guys talk about strengthening the low back on the rack pulls, where are you pulling from? I've got no lack of low back strength, and I would have to say I get more out of full range deads or good mornings for low back work than I do rack pulls.
    I guess everyone's different, but most people I know can rack pull more than they can pull from the floor. Therefore, they can lift more weight and shift the emphasis more on the lower back by doing their rack pulls from below the knees.
    5'9" 195 lbs
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    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


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    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  20. #19
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Guido View Post
    I guess everyone's different, but most people I know can rack pull more than they can pull from the floor. Therefore, they can lift more weight and shift the emphasis more on the lower back by doing their rack pulls from below the knees.



    i rack pull just below my knees and i can rack pull more than i dead, i can hit 455 deadlifting 1 time right now, but i can hit 500 on the rack pull.......

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  21. #20
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    Well, if we're talking just below the knees then yes I can pull more from there than I deadlift. There are different levels I guess that I pull from. 12-14" and I struggle to pull 3/4 of what my normal pull is. 16" and above and I'm over 800lbs, but I still don't think it's a true low back movement. Each person is different though and I can respect that.

  22. #21
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Ben Moore View Post
    Well, if we're talking just below the knees then yes I can pull more from there than I deadlift. There are different levels I guess that I pull from. 12-14" and I struggle to pull 3/4 of what my normal pull is. 16" and above and I'm over 800lbs, but I still don't think it's a true low back movement. Each person is different though and I can respect that.

    i think that it's a true lower back movement when you limit the rom, when i do rack pulls from just below the knee, it's all lower and upper back, it feels really good, my upper/middle back has never had such a pump in my life(not saying a pump means growth but saying i definitley stimulated my back more, all opinion and personal though)

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  23. #22
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    Understandable.

  24. #23
    Work in Progress Lumiel's Avatar
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    Rack pulls are an awesome way to start out on BGB... You'll have Romanian Deads on Day 5 (lower body, hamstring dominant day). Once you get your rack pulls nice and strong you can then replace them with regular deadlifts. Worked wonders for me.
    Lumiel's BGB Weightlifting Journal

    32 y/o, 6' tall, 205 lbs

  25. #24
    Wannabebig Member
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    Rack pulls are a must. They allow you to lift way more way than possible (from the floor). It just overloads your muscles and they get huge and strong. Since doing rackpulls I never have a problem at the top of my deadlifts.

  26. #25
    Mr. Skinny Wrists Nicky's Avatar
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    ABCCXYYZZZ read the old threads but stop bumping them.
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
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    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
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    bulking again -- working on my DL

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