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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Thread: Rack Pulls

  1. #1
    Senior Member deeder's Avatar
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    Rack Pulls

    Two Questions:
    1. Since I am squatting already would it be ok to do rack pulls instead of off the ground deadlifts? I guess what I'm asking is would the weight I would be able to move for a deadlift suffer from this? I don't compete for powerlifting but would like to get into it in the future.

    2. How high do you guys have the bar when doing rack pulls? I put it at about knee height. Should I go higher/lower/stay the same?
    Full Powerlifting
    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)

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  3. #2
    Just watch me ... Built's Avatar
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    I do two different types of deadlift - RDLs, on hamstring day, and rack pulls, on one of my back days.

    All deads are posterior chain exercises - it's just a question of focus. I feel RDLs more in my hams, and racks more in my mid-upper back. But I feel the whole posterior chain getting activated for both.

    I keep the pins at just above knee height for racks.

  4. #3
    Cock-Diesel Bound Optimum08's Avatar
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    I do rack pulls instead of full ROM deads because full ROM deads are so taxing on the CNS and taxing overall..doing rack pulls if anything should assist in the weight you are doing and i keep the racks at just about knee height.
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  5. #4
    SFW! drew's Avatar
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    Rack puls are easier on the body. Full ROM deads are going to kick your ass. I like to do them every 3-4 weeks, but it kills me. I only do it because it makes my dead go up.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  6. #5
    Cock-Diesel Bound Optimum08's Avatar
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    i got my answer from drew.
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  7. #6
    Senior Member deeder's Avatar
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    Thanks for all the answers folks! I think I will keep doing rackpulls and as drew said every 3-4 weeks do full ROM deads.
    Full Powerlifting
    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)

  8. #7

  9. #8
    SFW! drew's Avatar
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    Quote Originally Posted by deeder
    Thanks for all the answers folks! I think I will keep doing rackpulls and as drew said every 3-4 weeks do full ROM deads.
    Don't get confused by what I said. I do these because they work for me. If the full ROM deads kill you, don't do them as often. If you're built to dead (long arms, short torso) then they probably won't bother you much. Just pay attention to your body.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  10. #9
    Senior Member Sensei's Avatar
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    Quote Originally Posted by deeder
    Two Questions:
    1. Since I am squatting already would it be ok to do rack pulls instead of off the ground deadlifts? I guess what I'm asking is would the weight I would be able to move for a deadlift suffer from this? I don't compete for powerlifting but would like to get into it in the future.
    It depends on where you set the rack and where you are weak. Rack pulls from knee level or above just don't have much carry-over to regular DLs for me - if anything, I suppose they might help my squat a little...

    2. How high do you guys have the bar when doing rack pulls? I put it at about knee height. Should I go higher/lower/stay the same?
    If I want it to help my DL at all, it needs to be below the knee, but it will be an individual thing. There is a tendency to "squat" the weight up more the higher the bar starts. Try to maintain a regular DL bar path during your rack pulls if you want there to be as much carry-over as possible.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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