deadlifting- off the floor vs. rack?

[MsBeverlyHills]

my gym has a new deadlifting wood floor area... but we also have a dead raised platform w/the bar on a rack in front of it.

I can pull more weight from the rack, but on the floor- if you get in trouble you can easily put the bar down & you dont have to re-rack it.

which would you guys use?

thanks

 

[strongsmartsexy]

Why can you pull more from the rack than the floor? With either of the racks at my gym, there is only 1" or so clearance from the bottom of a 45lb plate. But that rack also has a large area to move it since it's the same rack as the squat rack. *Hammer Rack*

Now if you're talking about the elevated rack that I use for SDLs, that's a different story. I'd never think of using that rack for regular deadlifts. The last thing I want to be doing after a heavy set is to try and put the weights back into that small cradle.

 

[MsBeverlyHills]

its an elevated platform w/an elevated rack! LOL... since Im starting higher Ican pull more than starting from the floor. Also since the platforms elevated the 45 plates clear the platform- so you get a deeper stretch on the deads.

so which one sexyguy?

 

[strongsmartsexy]

its an elevated platform w/an elevated rack! LOL... since Im starting higher Ican pull more than starting from the floor. Also since the platforms elevated the 45 plates clear the platform- so you get a deeper stretch on the deads.

so which one sexyguy?

I only worry about the stretch on the SDLs. On heavy deadlifts I'm more concerned with proper form and grip. From the floor for heavy deadlifts, from the rack for SDLs.

 

[wnt2bBeast]

personally i would stick with pulling fromt he floor exactly for the reason you mentioned you get into to trouble you can just drop the bar. you wouldnt belive how much more leverage you have when starting a pull 3 inches from the floor..if you want to do rack deads do them in a power rack this way you can just as easily drop the bar and not have to worry about it..not to say you cant do deads from that new platform but i think its better suited for BB rows..i do sldl on the floor you dont need elevation to get a stretch..

 

[strongsmartsexy]

personally i would stick with pulling fromt he floor exactly for the reason you mentioned you get into to trouble you can just drop the bar. you wouldnt belive how much more leverage you have when starting a pull 3 inches from the floor..if you want to do rack deads do them in a power rack this way you can just as easily drop the bar and not have to worry about it..not to say you cant do deads from that new platform but i think its better suited for BB rows..i do sldl on the floor you dont need elevation to get a stretch..

Try touching your toes with the bar on SDLs from the floor.

 

[Jollyrogers_cookin]

I seen a dude in my gym doing deads 3-4 inches up on a platform bending further down to do deads, i guess it really pumps the lower back up, i think its more for strength then anything though, although i never have tryed it, it looks tuff and it could help

personally i like off the floor deads... racks are good too once and awhile to get past a mid sticking point on reg deads.

 

[wnt2bBeast]

Try touching your toes with the bar on SDLs from the floor.

.constant tension..the finns produced some great DL'ers most pulled from blocks but did sldl from the floor..

 

[strongsmartsexy]

.constant tension..the finns produced some great DL'ers most pulled from blocks but did sldl from the floor..

I believe that. It's just that you don't get near the stretch off the floor with SDLs as you do off a elevated platform. THe plates don't allow for that. When I"m really stretching them with ligher weights, I can almost touch my toes and not have the plates hit the floor.

 

[wnt2bBeast]

I believe that. It's just that you don't get near the stretch off the floor with SDLs as you do off a elevated platform. THe plates don't allow for that. When I"m really stretching them with ligher weights, I can almost touch my toes and not have the plates hit the floor.

ive tried it elevated and for me i felt more stretch in the low back than in my hams..but i lied i actually stand on 10lb plates sometimes lol

 

[wnt2bBeast]

I seen a dude in my gym doing deads 3-4 inches up on a platform bending further down to do deads, i guess it really pumps the lower back up, i think its more for strength then anything though, although i never have tryed it, it looks tuff and it could help

personally i like off the floor deads... racks are good too once and awhile to get past a mid sticking point on reg deads.

block pulls help improve your dead thats weak from below the knee..if you have no interest in "building" a big dead it would wouldnt help you..doing regular deads is beneficial to all

 

[WalkingBeast]

How high is the elevated rack? When I was deadlifting consistently, before all the back injuries, I did most of my pulling off the power rack. I would do them off the lowest setting, at upper shin level. They translated real well into strength off the floor, and seemed to give all the benefits of full deads without that extra dangerous stretch at the bottom. Id often throw in full deadlifts after I exhausted the rack, but not always.
Hope that helps

 

[MsBeverlyHills]

How high is the elevated rack? When I was deadlifting consistently, before all the back injuries, I did most of my pulling off the power rack. I would do them off the lowest setting, at upper shin level. They translated real well into strength off the floor, and seemed to give all the benefits of full deads without that extra dangerous stretch at the bottom. Id often throw in full deadlifts after I exhausted the rack, but not always.
Hope that helps

yes exactly my problem!! the rack is at shin level or so & the pull is easier- not as much back strain I will prob use both, but stick w/rack for heavier lifts.

thanks all!

 

[Lililston]

The shin is right below the knee correct??

 

[WalkingBeast]

The shin is right below the knee correct??

Yes. I should say the upper shin level, right below the knee cap.

 

[young guns]

How high is the elevated rack? When I was deadlifting consistently, before all the back injuries, I did most of my pulling off the power rack. I would do them off the lowest setting, at upper shin level. They translated real well into strength off the floor, and seemed to give all the benefits of full deads without that extra dangerous stretch at the bottom. Id often throw in full deadlifts after I exhausted the rack, but not always.
Hope that helps

I've been doing deads off the rack for quite awhile now. I do them upper shin like you. Did you find them harder to do off the rack? Yeah you have less distance to travel, but it seems like the hams and glutes are really taken out of the lift as opposed to lifting from the floor. This is one reason I like them so much.

Do you think there is any reason I should switch back to full deads? I get plenty of ham work in on leg day.

 

[wnt2bBeast]

I've been doing deads off the rack for quite awhile now. I do them upper shin like you. Did you find them harder to do off the rack? Yeah you have less distance to travel, but it seems like the hams and glutes are really taken out of the lift as opposed to lifting from the floor. This is one reason I like them so much.

Do you think there is any reason I should switch back to full deads? I get plenty of ham work in on leg day.

i pulled over 600 on the low rack setting..i do NOT pull 600 from the floor..the rack uses more spinal erectors but florr deads are a lot harder

 

[strongsmartsexy]

i pulled over 600 on the low rack setting..i do NOT pull 600 from the floor..the rack uses more spinal erectors but florr deads are a lot harder

Why are floor deads a lot harder? Besides the fact you're moving the weight less further and you're more erect when you pull from the rack. I find that I'm driving the weight with my legs from the floor. Admittedly they're hugely strong so maybe that makes a difference.

 

[coolcolj]

Do it from the floor, always work the muscle in the stretch range

 

[b fold the truth]

yes exactly my problem!! the rack is at shin level or so & the pull is easier- not as much back strain I will prob use both, but stick w/rack for heavier lifts.

thanks all!

Heck yeah...pull from both. Make use of everythng that might help you.

B True

 

[Scotsman]

Heck yeah...pull from both. Make use of everythng that might help you.

B True

Again my advise is the same as B True's. I pull from both to develop strength and stability in both ranges.

Cheers,
Scotsman