Rack deads

[muscledog95]

How good are rack deads at getting the whole back (lats included)

 

[spatts]

Good question....probably depends on form and the height of the pin on the rack.


Not much of an answer, huh?

 

[spatts]

Why would a rack pull be static?

 

[casualbb]

I wouldn't count on too much growth other than hams and glutes. Statics definitely take a back seat to reps with full eccentrics for causing growth.

-casual

 

[b fold the truth]

I don't care much for rack pulls...but do them from time to time. I just think that I could be using my ME lower day more wisely by doing a GM variation or another form of a pull.

B True

 

[IronLion]

the reason I have found them useful is that when you don't have a jumpstretch platform and you want a banded dl you can use the bottom pin and it turns into a hell of a challenge.

 

[Zander1983]

From knee height, I love them. They've been great for my lower and middle back, traps and grip.

 

[Mike_Rojas]

Don't they kinda take the hams and hips out of the move to some extent? I'm going to try them again. I did 375 from knee height compared to 305 from the floor. Is that a normal ratio, or does that indicate some terrible weakness?

 

[casualbb]

I mean that basically the entire back has only a static contribution to the motion. It's basically just a glute ham raise, where the weight is locked in place with the back and arms.

-casual

 

[Mike_Rojas]

I mean that basically the entire back has only a static contribution to the motion. It's basically just a glute ham raise, where the weight is locked in place with the back and arms.

-casual

I see what you're saying. I've seen some guys swear by them on this board, and others say its just "okay", so I don't know.

 

[casualbb]

Well, I don't train for strength or 1RM, but I believe their value is basically as a way to train the posterior chain, but more specifically overload the top portion of a deadlift to prevent a sticking point. Correct me if I'm wrong.

-casual

 

[coolcolj]

do it with a snatch grip and you'll feel the lats work hard

but snatch high pulls are even better

 

[FatRat]

Well, I don't train for strength or 1RM, but I believe their value is basically as a way to train the posterior chain, but more specifically overload the top portion of a deadlift to prevent a sticking point. Correct me if I'm wrong.

-casual

Agreed.

I see it as a partial movement the allows for more weight due to the reduced range of motion, which would potentially hit the muscles involved in that phase of the movement more intensely. A useful addition to work on the stronger part of the movement with maximal weight, but I don’t think I would want to replace the full deadlift as the mainstay of my back workout…

 

[PolishHammer1977]

From knee height, I love them. They've been great for my lower and middle back, traps and grip.

I have to say I fel the same way. I like the cnstant variations as well.

 

[JOKER47]

I use them to strengthen my deadlift lockout. That's where I have been having the hardest time finishing when going for a PR.

The bar wants to stop moving right at about knee height. That's where I do my rack pulls from.



Joker