Results 1 to 8 of 8

Thread: Rack Pull Questions

  1. #1
    Senior Member PIERCEY's Avatar
    Join Date
    Jul 2009
    Posts
    591

    Rack Pull Questions

    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.

  2. #2
    Senior Member
    Join Date
    Aug 2008
    Posts
    1,099
    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.

  3. #3
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    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
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  4. #4
    Senior Member PIERCEY's Avatar
    Join Date
    Jul 2009
    Posts
    591
    ^ 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.

  5. #5
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    I'd do like 2 weeks of full range deads, 2 weeks of rack pulls, 2 weeks of full range deads, etc
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #6
    Pro Powerlifter AJ Roberts's Avatar
    Join Date
    Sep 2005
    Location
    La Jolla, California
    Posts
    277
    Don't forget about deficit pulls. I found the increased time under tension helps lockout cause you learn to fire harder longer.
    AtLargeNutrition - Support the company that supports WannaBeBig!

    Follow me on Facebook - https://www.facebook.com/ajroberts

  7. #7
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    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.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #8
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    I like to do Rack Pulls one week, Pulls off the floor the next week, and Suspended Good Mornings on the 3rd week.
    Last edited by muscle_g; 07-17-2010 at 06:14 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

Similar Threads

  1. first time rack pull
    By Hartzell84 in forum Members' Pics and Videos
    Replies: 5
    Last Post: 06-02-2010, 08:09 AM
  2. Learning the Rack Pull
    By Bosch232 in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 05-14-2010, 12:54 PM
  3. New PR - 405 Rack Pull
    By bjohnso in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 12-17-2006, 03:39 PM
  4. Rack Pull vs. RDL
    By AlexAllen in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 07-14-2006, 08:18 PM
  5. high pull from the rack
    By theguyfrompa in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 01-06-2005, 01:42 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •