Rack deadlifts.

[gettinlarger]

Dude. These kick ass. I did them for the first time tonight, just to switch things up a bit. My conv. dead PR is 355. Off the rack I was able to pull 405 twice. I was gonna do more, and I knew I could have, but my back was a tad sore from squats the other day, so I figured I wouldnt be stupid.

Quick question too ... What do these strengthen? I felt all up my back, lower back to traps, so I assume this. Like, will it help my normal deadlift? Help through sticking points perhaps? That might be a stupid question.

 

[louden_swain]

I promise you. . .this exercise will add slabs of beef to the back. Just set the safety bars at around knee level and let your back do the pulling. Good luck!

 

[Scaggs]

I agree. Your whole back will beefen up. Neck aswell. Everything you can imagine is working to pull that bar up to top position. Traps, lats, mid-back, lower-back, delts, bi's, forearms, hips, quads calves, you name it all are working synergistically. Just make sure that you don't use too much weight to keep you from squeezing your shoulder blades together at the top if you do them that way. If you are, pull the bar to top position and pull your shoulders back and squeeze for a second before you go back down. You'll notice when you go back to regular deads, how much stronger your lower back just got.

Louden, i noticed you and i have similar training styles.

Scaggs

 

[b fold the truth]

I don't care a lot for them but that is just me. They can be a good addition but I would NEVER decide to do these as a substitute for floor deadlifts.

B True

 

[rjl296]

i do these almost weekly due to a crushed disc, and they are a freakin' god-send

 

[DrBones]

I just picked these up recently as well, and I notice an absolutely insane pump in my back... I'm thinking about doing 2-3 sets of conventional deads followed by 2 sets off the rack.. that way you get the best of both worlds..
Thanks

 

[spatts]

GL...where did you have the pins set? Height?

 

[gettinlarger]

Knee height.

B, don't worry bro. There will never be a replacement for deads. NEVER!!!!

 

[coolcolj]

snatch grip deadlifts on a 4inch block or podium are way better

its like comparing a full squat to a quarter squat

 

[b fold the truth]

snatch grip deadlifts on a 4inch block or podium are way better

its like comparing a full squat to a quarter squat

WIDE grip deads are definately an adventure!!! Talk about grip and upper back work...

B True

 

[louden_swain]

Overall, rack deads have built very thick erectors, lats, and traps for me. I use a shoulder width grip. What type of stance do you guys use for this exercise? I use a relatively close stance.

 

[spatts]

GL, the reason I asked, our crew trains partials almost exclusively. I know I've also heard Louie say that from comp to comp alot of their lifters rarely perform full ROM deads. They build the "parts" of the dead, and that almost always increases the overall deadlift...sum of parts, idea. I don't know how true that is, but we bought it, lol, and it works for us. We train the bottom by doing them off boxes, we train the top with rack pulls or reverse band deadlifts, we train for speed at various heights, etc...

IMHO, it will only enhance your 1RM full ROM dead, by eliminating the weak link, increaseing speed through sticking points, and by decreasing injury potential that's often associated with frequent full ROM 1RMing.

 

[DBCooper]

I'ld suggest you vary the rack height everytime you do these, they are hard on you body, that way you can keep track of your weak points.We have only done pin pulls above the knee or at the top of the knee maybe twice, not mutch movement there to work your back.

 

[gettinlarger]

GL, the reason I asked, our crew trains partials almost exclusively. I know I've also heard Louie say that from comp to comp alot of their lifters rarely perform full ROM deads. They build the "parts" of the dead, and that almost always increases the overall deadlift...sum of parts, idea. I don't know how true that is, but we bought it, lol, and it works for us. We train the bottom by doing them off boxes, we train the top with rack pulls or reverse band deadlifts, we train for speed at various heights, etc...

IMHO, it will only enhance your 1RM full ROM dead, by eliminating the weak link, increaseing speed through sticking points, and by decreasing injury potential that's often associated with frequent full ROM 1RMing.

Cool, spatts, thanks for the info.

 

[b fold the truth]

Although I do agree a lot with what Spatts has said...I still feel that you need to do full ROM pulls from time to time. If you aren't doing them as a ME exercise then they should be done as a speed deadlift (40-80% 1rm for 3-6 singles working on tech and speed) at least every other week.

Just my opinion though...and Spatts's pull is getting closer to mine too

B True

 

[spatts]

I do full ROM speed pulls at about 60%, 40% with bands or chains.

 

[b fold the truth]

I do full ROM speed pulls at about 60%, 40% with bands or chains.

It is strange to me that most WSB people say that they never pull yet they do some sort of pull 1-2 X per week...many people get really confused by that...I was for a long time.

B True

 

[spatts]

I don't do a "FULL ROM 1RM PULL." In other words, I won't do what I did in my last competition until I'm on the platform at the next one.

 

[b fold the truth]

I have a full pull max test about 2x per year...maybe 3...just as a powerlifter would...

Wouldn't that be about right? Only go for a full pull max PR 2-4x per year???

B True

 

[spatts]

I suppose that depends on how often one competes....but it sounds about right if you compete every 3-6 months.

 

[gettinlarger]

Although I do agree a lot with what Spatts has said...I still feel that you need to do full ROM pulls from time to time. If you aren't doing them as a ME exercise then they should be done as a speed deadlift (40-80% 1rm for 3-6 singles working on tech and speed) at least every other week.

Just my opinion though...and Spatts's pull is getting closer to mine too

B True

Sorry B, lemme clarify. I do, and always will, do full ROM deads.

 

[b fold the truth]

Sorry B, lemme clarify. I do, and always will, do full ROM deads.

To improve the deadlift...I would train a lot like Spatts does though... Working it from different angles, different resistance, and different speeds...

B True

 

[louden_swain]

I think a lot of you guys forget that many of us are bodybuilders and training with singles or westside are not part of our training program.

 

[BodybuildingUniverse]

I cant do (or dont like to rather) rack deads, they just dont seem to fit in a good groove for me. and I dont seem to get anything more from them than I do from just pulling from the floor. never let ego (pulling more in a rack than from the floor) get in the way of working the basics. I see too many people doing rack deads and crashing the weight down and looking around to see who moticed how much weight they have on the bar. WAY too many half squatters out there too. an inch further down and they would be crushed...my $.02

www.bodybuildinguniverse.com

 

[coolcolj]

I like snatch grip deadlifts on a 4 inch block, because of the full long ROM, so you use lighter weights ala full squats vs half squats, but still get the stimulation you want.

You get deeper in the hole, so you activate your posterior chain more, your grip and upper back is taxed much more.