Rack deadlifts --> Q for Jason Pegg

[DK II]

I honestly believe that its completely individual. If you can get into proper form for pulling off of the floor, then I would recommend that first.  That being said, I believe that rack pulls definitely have a place in any program.

Jason

Can you please elaborate?

I love deadlifting but avoid the smith machine because it gave me trouble with the lower back.
Why do you think rack deadlifts are good and how can you implement them into a workout plan. I guess you have been talking about deadlifts in a smith machine here, not barbell rows in a squat rack, is that right?

Thanks in advance.

[d0nny2600]

Can you please elaborate?

I love deadlifting but avoid the smith machine because it gave me trouble with the lower back.
Why do you think rack deadlifts are good and how can you implement them into a workout plan. I guess you have been talking about deadlifts in a smith machine here, not barbell rows in a squat rack, is that right?

Thanks in advance.

I'm pretty sure he means deadlifts from inside a rack and not in a smith. I always do em from the floor. Works for me.

[DK II]

I'm pretty sure he means deadlifts from inside a rack and not in a smith. I always do em from the floor. Works for me.

Ok. I do deads from the floor as well.

Maybe we ca have a word on smith deads as well, nevertheless.

[d0nny2600]

Ok. I do deads from the floor as well.

Maybe we ca have a word on smith deads as well, nevertheless.

I don't think they are very good. You are locked into a strict range of motion. I don't use a smith machine very often. I do incline pressing every now and then but other than that I never really use it.

[DK II]

I don't think they are very good. You are locked into a strict range of motion. I don't use a smith machine very often. I do incline pressing every now and then but other than that I never really use it.

hey, same here!

I only use the smith for declines, everything else is not good for me.

[d0nny2600]

hey, same here!

I only use the smith for declines, everything else is not good for me.

Yeah. The smith machine in our gym starts to get unstable after you add 3 plates per side. So anything heavy is out of the question.

[tonymctones]

ya pretty sure he was talking about deads from a power rack not a smith...you can use more weight and practice getting through the sticking point for most ppl which is the top half where you have to drive your hips through. Rack pulls definitly will help you bring up your weight for regular deads great exercise to bring in to your routine instead of deads for a few workouts imho.

[DK II]

 

The rack in my gym is at fixed height at little below hips.



Sth like this, impossible to do deadlifts in there. 

[Montague]

My current gym has two of those ^ ^
I rarely see anyone use them, but there’s always a line for the “traditional” power rack.

I was a little surprised that the place had more of one than the other.
I’m even more surprised that yours has none at all.
Squat rack just seems like such as standard a piece as dumbbells and benches.
 

[DK II]

My current gym has two of those ^ ^
I rarely see anyone use them, but there’s always a line for the “traditional” power rack.

I was a little surprised that the place had more of one than the other.
I’m even more surprised that yours has none at all.
Squat rack just seems like such as standard a piece as dumbbells and benches.
 

Well, they consider that a "standard squat rack".

Nevermind that there are only 3 or 4 people in my gym using it for squatting, the others use it for biceps curls. 

[MartyMcFly]

rack deads cannot be done on that "set" machine. unless its "set" to somewhere around or below the knees. i wouldn't do "smith deads" if I were you. do regular deads. also, look for "hammer deads" somewhere. IN Jason Wojo's DVD he does them, pretty snappy idea.

[Montague]

Well, they consider that a "standard squat rack".

Nevermind that there are only 3 or 4 people in my gym using it for squatting, the others use it for biceps curls.  

Bloody bastards.

[tonymctones]

Well, they consider that a "standard squat rack".

Nevermind that there are only 3 or 4 people in my gym using it for squatting, the others use it for biceps curls. 

ya thats what i always called a squat rack not a power rack...what you might be able to do is stack a few 45's on each side and put your barbell on top of those...might not be that safe but im just throwing out ideas.

LOL ive only seen a hand full of ppl use the squat rack at my gym for squats the majority use it for curls or standing shoulder presses...LOL

[chaos]

The rack in my gym is at fixed height at little below hips.



Sth like this, impossible to do deadlifts in there. 

Can you take a wooden platform and stand on that to get the bar to just below your knee?

[DK II]

Great idea, we have a small metal platform in the gym, i will try that next time. Thanks a lot.

[TerryTarget]

I dont trust that shizzle, when deadlifting in the standard way from the floor theres no need to always go all the way down to the floor after each rep anyway is there? (i find touch and go reps are actually less taxing)

[DK II]

I dont trust that shizzle, when deadlifting in the standard way from the floor theres no need to always go all the way down to the floor after each rep anyway is there? (i find touch and go reps are actually less taxing)

I have kept it this way so far. When i train with heavy weight, i take the barbell from the rack (little below hip height), make a step back and then do deads down to half of the shin or just below the knee.

That's why i put up the question, so far i have no clue on why to do deads in a rack.

[Montague]

I like using the pins because it simulates the same type of action I use when DL’ing from the floor – “touch & go.”

It could just be psychological, but I don’t like the idea of stopping and reversing the direction of the weight without having pins to use.
I feel that if I’m using a weight that allows me to SAFELY do that, I’m not sufficiently taxing my mid and upper back.

But that could also be due to an imbalance between my upper back and lumbar strength. 

I'd really like to hear Coach's thoughts on this...