Rack Pulls

[CalorieKing]

how do you guys feel about rack pulls. I started doing them this week as Im focused on some heavy training and feel they really hit the back well. The upper half of my dead lift is weak so aiming to help that. I put it about an inch below the kneecap

[JK]

You can also use the following method to prepare your nervous system for a record-breaking lift from the ground: Determine the weight you want to deadlift in competition to break the record in your category. Start by lifting this weight in a rack pull from a height you feel comfortable with. Gradually lower the bar (this can be 1 or 2 inches—depending on you and your strength) until you can lift the bar from the ground about two weeks before the planned competition. This slowly and gradually acclimates your nervous system to the weight. This is a very old method used by former world record holder Bob Peoples, and later Paul Anderson.

[Grape Ape]

I am a fan.

[CalorieKing]

You can also use the following method to prepare your nervous system for a record-breaking lift from the ground: Determine the weight you want to deadlift in competition to break the record in your category. Start by lifting this weight in a rack pull from a height you feel comfortable with. Gradually lower the bar (this can be 1 or 2 inches—depending on you and your strength) until you can lift the bar from the ground about two weeks before the planned competition. This slowly and gradually acclimates your nervous system to the weight. This is a very old method used by former world record holder Bob Peoples, and later Paul Anderson.

I like this a lot

I am a fan.

and Im a fan of you

[IroNat]

I pulled my rack when it was crooked.

Does that count?

[illuminati]

I know a couple of women with huge Racks, does that count 😊

[IroNat]

how do you guys feel about rack pulls. I started doing them this week as Im focused on some heavy training and feel they really hit the back well. The upper half of my dead lift is weak so aiming to help that. I put it about an inch below the kneecap

Seriously, they can help but you must be careful about over-stressing your CNS.

[Skeletor]

I like rack pulls, you can go really heavy on those.

[chaos]

You can also use the following method to prepare your nervous system for a record-breaking lift from the ground: Determine the weight you want to deadlift in competition to break the record in your category. Start by lifting this weight in a rack pull from a height you feel comfortable with. Gradually lower the bar (this can be 1 or 2 inches—depending on you and your strength) until you can lift the bar from the ground about two weeks before the planned competition. This slowly and gradually acclimates your nervous system to the weight. This is a very old method used by former world record holder Bob Peoples, and later Paul Anderson.

This works somewhat in my experience. If you're trying to pull the same weight every week as you get down to within 3-4" from the floor it didn't pan out for me. I had good success overloading at the higher pins and dropping weight by 25-30lbs by the time I got the ground. Example would be if you want to pull 600 from the floor, you start with 635-655 just below the knees and each week drop a pin, when you can't lift it, probably second pin, you drop to 615 or so, then 600 from the floor....just my experience with that technique.

[wes]

This works somewhat in my experience. If you're trying to pull the same weight every week as you get down to within 3-4" from the floor it didn't pan out for me. I had good success overloading at the higher pins and dropping weight by 25-30lbs by the time I got the ground. Example would be if you want to pull 600 from the floor, you start with 635-655 just below the knees and each week drop a pin, when you can't lift it, probably second pin, you drop to 615 or so, then 600 from the floor....just my experience with that technique.

you freakin` aminal !!!!!!!!!!!!!!!!!!!!!!!!!!11111

[chaos]

you freakin` aminal !!!!!!!!!!!!!!!!!!!!!!!!!!11111

Those were just pretend numbers!!11

[wes]

Those were just pretend numbers!!11

I knew that!   

[Van_Bilderass]

A bunch of people are weaker on rack pulls than from the floor; I mean if the pull starts just below the knee, which is the usual sticking point. I did a ton of racks, all heights, even just the last millimeters to see how much I could make leave the pins without straps LOL.


Tip on rack pulls: if the load is close to limit weight it might feel like forever before the weight starts moving, don't give up, give it a while just pulling even harder, it feels like seconds but might just be fractions. The subsequent reps are often easier.

Also

Don't be an asshole and bend nice bars on the rack We used to set up in the rack then build up boxes on the sides to meet the plates.

[Methyl m1ke]

My deadlift has been stuck at 405 for forever. I cant seem to builr explosive strength in my quads glutes. Any advice on that?

[MajorDomo]

When I used to deadlift I found that rack pulls were perfect for reps in the 3-5 range- it always felt good. Off the floor always caused back pains when repping past 1-2 . I a set the power rack pins just below knee height for my rack pulls. A nice benefit was you could do bent leg deadlifts and get some decent hamstring development too.

I only hit 455 for a double but that was enough for what I was trying to get out of the deadlift (overall body strength).

[Van_Bilderass]

My deadlift has been stuck at 405 for forever. I cant seem to builr explosive strength in my quads glutes. Any advice on that?

Deficit pulls. Stand on a block perhaps 3'' high. Try to pull as fast as possible, though you you should never jerk a pull. Build tension first as Coan instructs above and then pull as fast as possible. One variation to build strength off the floor is to first pull to standing position, then go down to where the plates are 2'' off the floor, count one-two, and then explode back up. Deficits suck ass mentally but afterwards you know they are productive

Light speed pulls might be beneficial as well, at like 50% 1RM. Put on light bands and do speed pull sets of 2-3 reps, just trying to accelerate throughout, all the way to the top. It's easy to stop accelerating thinking it's too light a weight to pull as hard and fast as possible

[Humble Narcissist]

I know a couple of women with huge Racks, does that count 😊

Did you get to pull them?

[Methyl m1ke]

Deficit pulls. Stand on a block perhaps 3'' high. Try to pull as fast as possible, though you you should never jerk a pull. Build tension first as Coan instructs above and then pull as fast as possible. One variation to build strength off the floor is to first pull to standing position, then go down to where the plates are 2'' off the floor, count one-two, and then explode back up. Deficits suck ass mentally but afterwards you know they are productive

Light speed pulls might be beneficial as well, at like 50% 1RM. Put on light bands and do speed pull sets of 2-3 reps, just trying to accelerate throughout, all the way to the top. It's easy to stop accelerating thinking it's too light a weight to pull as hard and fast as possible

How heavy should I go on those deficits?

[dj181]

How heavy should I go on those deficits?

Find and read Gary Bedfords book on powerlifting

I knew him personally and he was a real FUCKIING prick

But I did fuck his German nanny though

He is from cbus just like me

And Bob lorimer son of the great jim lormier trained me briefly in 95😎

[38 returns]

Find and read Gary Bedfords book on powerlifting

I knew him personally and he was a real FUCKIING prick

But I did fuck his German nanny though

He is from cbus just like me

And Bob lorimer son of the great jim lormier trained me briefly in 95😎

And next week on things that never happened...

[dj181]

And next week on things that never happened...

Hahahahaha

You don't have to believe me

Ask blowsforshit to write Blakely again and have him ask Blakely if Bob lorimer trained me in 95😉

[38 returns]

Hahahahaha

You don't have to believe me

Ask blowsforshit to write Blakely again and have him ask Blakely if Bob lorimer trained me in 95😉

ask your mother to suck my cock

I dont believe anything you write.

[joswift]

Hahahahaha

You don't have to believe me

Ask blowsforshit to write Blakely again and have him ask Blakely if Bob lorimer trained me in 95😉

that backfired, he told me you were an idiot who couldnt navigate reality.

[dj181]

And I don't care

You are not the only one of this board

Pity most guys here are afraid of being bullied by y'all as they won't throw in with me because to be aligned with me will bring them abuse and ridicule from you worthless sacks of shit

[Grape Ape]

And I don't care

You are not the only one of this board

Pity most guys here are afraid of being bullied by y'all as they won't throw in with me because to be aligned with me will bring them abuse and ridicule from you worthless sacks of shit

What does "throw in with you" mean?