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?
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
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.
23 years old
6'3, 308 lbs
just under the knees, is where i would start. But i would change it around once in awhile.
As stated above, def BELOW the knees.
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.
Last edited by Ryan Celli; 03-22-2008 at 02:49 PM.
Wow! that was an impressive deadlift video!
My rack pull!
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
Last edited by Stumprrp; 03-23-2008 at 01:29 AM.
2000 or bust
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
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.
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.
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.