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Rack pull
- Thread starter anthrax
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blut wump
New member
Pretty much any height you wish. I read of one competitor who would start quite high in the rack with his intended deadlift competition weight and then each week go one notch lower until he was just off the ground the week before the meet.
Basically, treat it like a deadlft so deload back onto the rack between reps.
Basically, treat it like a deadlft so deload back onto the rack between reps.
Illuminati
New member
Anthrax said:
just do singles! and put the bar down like you would a deadlift, in a controlled drop. but if you are going to do reps, pause on the rack.
as far as height of the rack, figure out where you sticking point is on the deadlift, and do your rack pulls from the height.
Illuminati
New member
Jim Ouini said:
no. more like a deadlift. set the safety bars in the rack to whatever height. put the bar on the safety bars, load up your weight, and pull it. yes this will help you with your sticking point
C
curgeo
Guest
A couple of things:
Set a PR for all different pin heights. One week try the 1 pin...another week try a higher pin....just below the knee...just above the knee etc.
I have a bad problem of getting the bar moving but once I get it passed my knees my body shakes and I don't lock it out. It's a problem a lot of women seem to have. I have to tell myself to drive my hips through the bar and my head back. It's also partly due to weak glutes.
Anyways, I lately have fixed my pulls on two spots....just off the floor, which I am very weak at and just above the knees where I am also week at. I seem when I pull to get a lot of acceleration off the floor to carry my lift passed my knees, but again locking out is the hard part. This has helped my lifts a bit in recent weeks before my surgery on the 8th.
Anthrax, do you have bands or access to them? The one thing about doing rack pulls is you tend not to use the same form as you deadlift off the floor. Often we do reverse band pulls where we set up bands on the power rack to where the bar is floating at about 185. When we pull the tension comes off the bar and it is fully off about half way up. It's also done wonders for my top end strength and you are able to pull in your normal deadlift form.
Anthrax, I just wanted to tell you that I impressed with all your questions on getting stronger. You are actively seeking out how to do it and I commend you on that. If I can help you at all let me know and by all means keep asking questions.
Set a PR for all different pin heights. One week try the 1 pin...another week try a higher pin....just below the knee...just above the knee etc.
I have a bad problem of getting the bar moving but once I get it passed my knees my body shakes and I don't lock it out. It's a problem a lot of women seem to have. I have to tell myself to drive my hips through the bar and my head back. It's also partly due to weak glutes.
Anyways, I lately have fixed my pulls on two spots....just off the floor, which I am very weak at and just above the knees where I am also week at. I seem when I pull to get a lot of acceleration off the floor to carry my lift passed my knees, but again locking out is the hard part. This has helped my lifts a bit in recent weeks before my surgery on the 8th.
Anthrax, do you have bands or access to them? The one thing about doing rack pulls is you tend not to use the same form as you deadlift off the floor. Often we do reverse band pulls where we set up bands on the power rack to where the bar is floating at about 185. When we pull the tension comes off the bar and it is fully off about half way up. It's also done wonders for my top end strength and you are able to pull in your normal deadlift form.
Anthrax, I just wanted to tell you that I impressed with all your questions on getting stronger. You are actively seeking out how to do it and I commend you on that. If I can help you at all let me know and by all means keep asking questions.
Thanks a lot Curgeo!curgeo said:
Your help is very appreciated
I've trained for too long with a pure BBing style in a 100% commecial gym with mixed result
Now it's time for a smarter, more PLing-like routine for pure strength
I still have to deal with a couple of injuries though
As for questions, don't worry, I could post a new one each day of the year
"There is no knowledge that is not power."
~ Ralph Waldo Emerson
"Knowledge is power and enthusiasm pulls the switch."
~ Steve Droke
musketeer
New member
Rack deads are a great! I must admit that I often let the bar bounce off of the supports but I do go for high reps (495x20 - 600x10) and get a solid lockout at the top. I rack dead from the top of my patella - hands are out as wide as the rack will allow (without potential finger crush!)
C
curgeo
Guest
Any reason for the hands being out musketeer? Do you pull like that off the floor? If you do, you would shorten your range and be able to do heavier weights with your hands narrower...maybe shoulder width.
Illuminati
New member
musketeer said:
pulling that short of a distance really isn't gonna help your deadlift out that much. do your pulls from below the knee
musketeer
New member
curgeo said:
Illuminati said:
The wider you put your hands the more pull there is in the UPPER back muscles that control your arms and scapulae (traps:1-4, lats, rear delts, etc.). If you try it you will really feel the extra pull. The wide grip will extend the ROM a few inches - so it will be equivalent to pulling from just below the knees. When I deadlift from the floor I usually use standard a shoulder width grip. I do deadlifts in the rack for the upper back muscles and the pull from the floor for the entire back and hip gridle.
musketeer
New member
Tweakle said:
When I was getting back into deads I could only lift 455 x 1.
By using a rack deadlift I was ablt to quickly work up to 550lbs.
The thing you can do is put a ton of weight on that you can only move from the top few inches and do your sets like that the first workout. Next time get it a little but lower, then lower, lower, lower each workout until you are pulling from just a little bit off the normal "on the floor" position. Then try and dead from the floor next time. Works a treat and put the 100lbs on my deadlift in about 12 workouts.
C
curgeo
Guest
Rack pulls do several different things:
They get the body used to holding heavier weight than normal.
They overload the top half (if you pull from there) of the strength curve.
They can help a sticking point, but again you have to make sure that you are pulling in the same position in which you pull off the floor.
You can pull from anywhere between 1 inch off the floor to 1 inch from lockout...it will help different areas.
It's all a matter of finding what you weakness is to help your deadlift out. Is it off the floor? Is it mid shin? Is it the top part? Are you slow? Do you accelerate the bar? Is your technique right? Are you getting air in your stomach before the lift? Do you pull sumo or conventional better? Is your technique right on either? Are you driving back with your head? Are the mid part of the shoulders behind the bar when you begin to lift? Are you pulling up instead of back? (You should be pulling back) If you are pulling sumo are you pushing your knees out to activate the hips? Are your hips too low at the start? Are you able to get a stretch-reflex with the hamstrings prior to the lift? Where are you the weakest...your upper or lower back, your glutes and hips, your hamstrings? Are you doing the proper assistance and supplementary exercises to make your weakness stronger?
Rack pulls are just 1 thing you can do to bring up your dead but as you can see there are many other things to consider.
They get the body used to holding heavier weight than normal.
They overload the top half (if you pull from there) of the strength curve.
They can help a sticking point, but again you have to make sure that you are pulling in the same position in which you pull off the floor.
You can pull from anywhere between 1 inch off the floor to 1 inch from lockout...it will help different areas.
It's all a matter of finding what you weakness is to help your deadlift out. Is it off the floor? Is it mid shin? Is it the top part? Are you slow? Do you accelerate the bar? Is your technique right? Are you getting air in your stomach before the lift? Do you pull sumo or conventional better? Is your technique right on either? Are you driving back with your head? Are the mid part of the shoulders behind the bar when you begin to lift? Are you pulling up instead of back? (You should be pulling back) If you are pulling sumo are you pushing your knees out to activate the hips? Are your hips too low at the start? Are you able to get a stretch-reflex with the hamstrings prior to the lift? Where are you the weakest...your upper or lower back, your glutes and hips, your hamstrings? Are you doing the proper assistance and supplementary exercises to make your weakness stronger?
Rack pulls are just 1 thing you can do to bring up your dead but as you can see there are many other things to consider.
Tweakle
New member
It's all about attacking your weak points.
my deadlift weakness is my lockout - so I fixed it by doing reset reps and pausing on the floor instead of blasting out reps. Counter intuitive? not exactly - because I was using too much back & not enough quad push to initiate the pull from the floor I had nothing left in my back/glutes when it came to lockout.. rack deads in theory should have helped build my lockout, but gettin up to 9 plates on the bar (below the knee) didnt help my full range pull at all. Still stuck at 655. The setup and positioning is very different from where you hit the sticking point in the full lift.
that said, everyone's different
my deadlift weakness is my lockout - so I fixed it by doing reset reps and pausing on the floor instead of blasting out reps. Counter intuitive? not exactly - because I was using too much back & not enough quad push to initiate the pull from the floor I had nothing left in my back/glutes when it came to lockout.. rack deads in theory should have helped build my lockout, but gettin up to 9 plates on the bar (below the knee) didnt help my full range pull at all. Still stuck at 655. The setup and positioning is very different from where you hit the sticking point in the full lift.
that said, everyone's different
C
curgeo
Guest
Tweakle...have you ever tried reverse bands on the dead? It helps to keep the same position on the floor but allows for full acceleration and the initial correct setup at the start position. It has helped my dead tremendously.
Do you have a tendancy to not accelerate through the lift? It may be a lack of speed. Do you singles with light weight at all for speed?
Do you have a tendancy to not accelerate through the lift? It may be a lack of speed. Do you singles with light weight at all for speed?
Tweakle
New member
curgeo, yeah man it's defintiely a speed issue - because I'm not using my quads enough I dont move the bar fast enough once it's off the floor... here's a vid of my last dl so you can see my problem http://www.medialunchbox.com/ryans/605x3.wmv
I'll get some bands, should go down well at my gym speed work singles also sound like they could be a good idea for the next time I pull. thanks
I'll get some bands, should go down well at my gym
speed work singles also sound like they could be a good idea for the next time I pull. thanks
C
curgeo
Guest
Nice strength there Tweakle. Band are cool but you might want to do some lighter speed singles.
A suggestion is to take 330 or so and do 8 or 10 sets of singles with it. Set the bar down and reset and do another rep every 30 sec or so. It might help you to become a little more explosive. Another little thing I noticed is you are not leading with your head. My lockout always seems to suffer when I don't do that. Throw your head back and your body will follow.
655 is a really nice dead by the way.
A suggestion is to take 330 or so and do 8 or 10 sets of singles with it. Set the bar down and reset and do another rep every 30 sec or so. It might help you to become a little more explosive. Another little thing I noticed is you are not leading with your head. My lockout always seems to suffer when I don't do that. Throw your head back and your body will follow.
655 is a really nice dead by the way.
