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Author Topic: Rack Pulls  (Read 1650 times)
Roger Bacon
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« on: August 21, 2013, 09:15:29 PM »

Are rack pulls really any good?

I can go way heavier on them (obviously) than full deads.  I do them on back day in an attempt to add mass to the back.  Is that a solid plan?


Is there any technique to make the bottom half of the deadlift stronger?

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Roger Bacon
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« Reply #1 on: August 21, 2013, 10:14:42 PM »

Another question that I can't find the answer to by searching.

Can someone please explain exactly how deadlifts work your back and traps so well?

It seems like deadlifts are to back and traps as farmers walk is to biceps (nothing), but that's not the case for some reason?


Huh
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« Reply #2 on: August 22, 2013, 06:03:23 AM »

Rack pulls are awesome. I alternate rack pulls and deadlifts. For getting the explosion off the floor faster start doing cleans. I also used to set the pins in the cage at just above the knee, put the bar under it and explode to the bottom of the bar. Noisy as shit but it helps.

Why do deads hit the back so well? What muscle group do you think supports all that weight?
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« Reply #3 on: August 22, 2013, 08:41:36 AM »

Yes, rack pulls are a prime mass builder for the upper back/traps/delts and biceps. A key exercise for football players/wrestlers, etc. Power/hang cleans are right up there too.

Not only done with heavier weight and lower reps but can also be done in a higher rep scheme, with lighter weights. From 12 to 18+ reps.  Have your breathing like a steam engine. Something like breathing squats and the excellent results gained by them. Can develop great stamina (endurance + strength).

As suggested by Chaos, DL's are supported by the upper body (keeping the body in a somewhat upright position during the lift) while the legs/hams/hip structure do the actual movement (you are pushing with the legs...like with squats). Holding or supporting a heavy weight can also have a benefit in gaining size and strength. Some will shrug the traps at the top position of the DL.   SLDL's are more of a pulling motion, or should be, in the strictest terms.

Good Luck
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Roger Bacon
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« Reply #4 on: August 22, 2013, 02:34:30 PM »

Rack pulls are awesome. I alternate rack pulls and deadlifts. For getting the explosion off the floor faster start doing cleans. I also used to set the pins in the cage at just above the knee, put the bar under it and explode to the bottom of the bar. Noisy as shit but it helps.

Why do deads hit the back so well? What muscle group do you think supports all that weight?

Thanks, very helpful!!  I'm going to give that a shot!!

I get that the weight is hanging from all those muscles, but is that enough to work them?  I muscles clearly flex, and are under tension, but it's not like they go through any range of motion?  Do they?

Huh
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Roger Bacon
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« Reply #5 on: August 22, 2013, 02:35:18 PM »

Yes, rack pulls are a prime mass builder for the upper back/traps/delts and biceps. A key exercise for football players/wrestlers, etc. Power/hang cleans are right up there too.

Not only done with heavier weight and lower reps but can also be done in a higher rep scheme, with lighter weights. From 12 to 18+ reps.  Have your breathing like a steam engine. Something like breathing squats and the excellent results gained by them. Can develop great stamina (endurance + strength).

As suggested by Chaos, DL's are supported by the upper body (keeping the body in a somewhat upright position during the lift) while the legs/hams/hip structure do the actual movement (you are pushing with the legs...like with squats). Holding or supporting a heavy weight can also have a benefit in gaining size and strength. Some will shrug the traps at the top position of the DL.   SLDL's are more of a pulling motion, or should be, in the strictest terms.

Good Luck

Ahh cool, thank you sir!!!!  I appreciate the help!!  Cool
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« Reply #6 on: August 22, 2013, 09:38:07 PM »

If you treat them like an ego lift like you are (more than 1rm on full deadlift weight) then no, they are a worthless cns crushing ego stroke.

If you take your full range 3-5 rm and pull from below the knees for ten+ reps they are good
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« Reply #7 on: August 24, 2013, 09:43:25 AM »

Think they hit the upper back more and de-emphasise the legs.
Im actually weaker at rack deads than off the floor deads.
Rock bottom pause squats can help improve your srtrength for initial pull.
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« Reply #8 on: August 24, 2013, 10:24:05 AM »

Yes, rack pulls are a prime mass builder for the upper back/traps/delts and biceps. A key exercise for football players/wrestlers, etc. Power/hang cleans are right up there too.

Not only done with heavier weight and lower reps but can also be done in a higher rep scheme, with lighter weights. From 12 to 18+ reps.  Have your breathing like a steam engine. Something like breathing squats and the excellent results gained by them. Can develop great stamina (endurance + strength).

As suggested by Chaos, DL's are supported by the upper body (keeping the body in a somewhat upright position during the lift) while the legs/hams/hip structure do the actual movement (you are pushing with the legs...like with squats). Holding or supporting a heavy weight can also have a benefit in gaining size and strength. Some will shrug the traps at the top position of the DL.   SLDL's are more of a pulling motion, or should be, in the strictest terms.

Good Luck
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Roger Bacon
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« Reply #9 on: August 24, 2013, 05:24:36 PM »

If you treat them like an ego lift like you are (more than 1rm on full deadlift weight) then no, they are a worthless cns crushing ego stroke.

If you take your full range 3-5 rm and pull from below the knees for ten+ reps they are good

Thanks, yeah... I'm really focusing on perfect form and really trying to flex hard.

Think they hit the upper back more and de-emphasise the legs.
Im actually weaker at rack deads than off the floor deads.
Rock bottom pause squats can help improve your srtrength for initial pull.

Cool, I never really thought about pausing on squats.  That's exactly what I need!!!
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« Reply #10 on: August 24, 2013, 07:56:33 PM »

If you treat them like an ego lift like you are (more than 1rm on full deadlift weight) then no, they are a worthless cns crushing ego stroke.

If you take your full range 3-5 rm and pull from below the knees for ten+ reps they are good
I don't really agree with that. I feel that rack pulls with more than your 1rm help strengthen your lockout, grip and back in general. At least that's what I've gotten out of them.
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