shitty rack dead number

[t3c]

my rack deads really suck.............. the position feels so awkward and not natural for me. does anyone else feel they can pull more off the floor than out of the rack?

what does this mean if i have this problem

 

[Deleted member 33117]

No way, I can pull over a 100 ibs more from just below the knees that off the floor. Then again, off the floor is not my strongest point. I have to do alot of work with 25 ibs plates (which force you to start lower) in order to improve my deadlifts. If I can break it off the floor, there is no way I will miss the lockout. I guess it depends on the individual though.

 

[JOKER47]

my rack deads really suck.............. the position feels so awkward and not natural for me. does anyone else feel they can pull more off the floor than out of the rack?

what does this mean if i have this problem

What height are you pulling from?

If I pull from below my kness, it feels really uncomfortable. To the point of dangerous. From my knees feels like a good, hard lockout.

I can pull about 65-75lbs more from my knees than I can from the floor.


Joker

 

[sinjinsmythe33]

i can pull more off a rack than the floor. right now, rack is in the 450's, not sure about max off floor, but i did 357 for a solid eight last sunday. my grip is the problem with rack due to the heavier weight, but the chalk should help that. seems like you do alot of core work, so maybe thats the issue. racks did feel awkward at first, but after a few sessions with alot of singles, i started to get accustomed. patience and persistance.

 

[JOKER47]

No way, I can pull over a 100 ibs more from just below the knees that off the floor. Then again, off the floor is not my strongest point. I have to do alot of work with 25 ibs plates (which force you to start lower) in order to improve my deadlifts. If I can break it off the floor, there is no way I will miss the lockout. I guess it depends on the individual though.

You might try looking into increasing speed to get it off the floor. That used to be my weak point as well, speed fixed that.


Joker

 

[dg21]

I haven't done ME rack pulls in a while, but I used to pull more from the ground than in the rack. I hear ya about rackpulls feeling awkward. I'm fast off the floor but my lockout sucks. Maybe this means I need to do more rack pulls?

 

[Deleted member 33117]

You might try looking into increasing speed to get it off the floor. That used to be my weak point as well, speed fixed that.


Joker

Might look into that. I don't worry a great deal about improve my deads anymore, since again I'm a bodybuilder, but they seem to give such a great burn in my hams, erectors and lats that I don't like to abandon heavy deadlifts for any length of time. When I do, I find myself itching to start doing them again.

 

[Deleted member 33117]

i can pull more off a rack than the floor. right now, rack is in the 450's, not sure about max off floor, but i did 357 for a solid eight last sunday. my grip is the problem with rack due to the heavier weight, but the chalk should help that. seems like you do alot of core work, so maybe thats the issue. racks did feel awkward at first, but after a few sessions with alot of singles, i started to get accustomed. patience and persistance.

I'll admit, I don't have that problem, but its because I use wrist straps to help in that regard. There is no doubt in my mind, that I do not have the grip strength to hold onto the weight I use for rack deads. So, in a way, my routine is not limited to that which strongmen/powerlifters must abide by if they wish to accomplish their goals. It would probably be counterproductive for you to use the, due to reducing your gains in grip strength.

 

[JOKER47]

Might look into that. I don't worry a great deal about improve my deads anymore, since again I'm a bodybuilder, but they seem to give such a great burn in my hams, erectors and lats that I don't like to abandon heavy deadlifts for any length of time. When I do, I find myself itching to start doing them again.

Are you talking about SLDL? That's not what T3C is talking about. His is full conventional deadlift, for strength.

For bodybuilding purposes, I agree. I wouldn't worry about the weight. I would lower the weight and go for reps. Lower reps, 3-6.


Joker

 

[Deleted member 33117]

Pfffftttttt.....Bodybuilder.........


Its all good. We all train for our own sport. No I ment conventaion deads. I do full range of motion only for stiff-legged, and when I want to I can handle 405 on those without straps. But there is no way in hell I can hold onto a really heavy weight. Look at my danty little wrists in my avatar. LoL













j/k man

 

[JOKER47]

its because I use wrist straps

Pfffftttttt.....Bodybuilder.........














j/k man

 

[sinjinsmythe33]

i have tried to use straps several times for deadlifts and could never get it right. they tore into my wrist and it felt really awkward.

 

[Cuthbert]

t3c... what kind of shoes do you wear? Rack pulls feel EXTREMELY awkward for me if I'm not wearing flat-soled shoes.

My rack pull from the knee is almost 150lbs more than from the floor... if that helps.... and my lockout is the weakest part of my deadlift. Odd.

Cuthbert

 

[JOKER47]

Its all good. We all train for our own sport. No I ment conventaion deads. I do full range of motion only for stiff-legged, and when I want to I can handle 405 on those without straps. But there is no way in hell I can hold onto a really heavy weight. Look at my danty little wrists in my avatar. LoL

I have little wrists, and tiny hands, too. But I have no trouble with grip doing deads. (585lbs for a rack dead, no grip issues at all.) You just have to train your grip like the rest of your body.



Joker

 

[Exodus]

pulling from the rack is harder for me......... the top part (hips ) is my weak point. i can pull about 20-50 more lbs from floor due to speed.

X

 

[Nonerz]

BBF...all I can see in your avatar is you in your dainty little red chonies! Okay, now I see those wrists! A little rosin bag works great for me. I was..."encouraged" to toss my straps and do some grip work.

 

[thebrute]

all i can say is keep trying them. every movement takes practice to get it right. tb

 

[louden_swain]

Keep practicing the technique . . . many trainers are raising their hips too fast, which causes their body to hunch over.

Start with lighter weights and work upwards.

Always keep your head up, back arched, and shoulders back.

 

[Deleted member 33117]

Keep practicing the technique . . . many trainers are raising their hips too fast, which causes their body to hunch over.

Start with lighter weights and work upwards.

Always keep your head up, back arched, and shoulders back.

Sound advice. I see ALOT of guys raising their hips to fast instead of leaning back and keeping their head up.

 

[Lord_Suston]

great advice swain, also t3c you have to pull back at the start of the lift versus up with conventional deads

 

[ffknight84]

power cleans have actually helped my deadlift. the explosion off the ground in power cleans transfers over to DLs.

 

[b fold the truth]

I don't like rack pulls. It is nearly a given that my spine will hurt for a week after doing them.

I don't see much of a point of pulling from the knees though. I always pull where the bar is about mid-shin or below on rack pulls. There is normally a pretty big difference between my floor and rack pull...

The rack pull is a tool that I use to increase my other lifts but since I think that the benefit is greatly limited...I don't put much stress on it. Pull from the floor more, stand on mats and pull from extra deep, etc...

B True

 

[JOKER47]

I don't like rack pulls. It is nearly a given that my spine will hurt for a week after doing them.

I don't see much of a point of pulling from the knees though. I always pull where the bar is about mid-shin or below on rack pulls. There is normally a pretty big difference between my floor and rack pull...

The rack pull is a tool that I use to increase my other lifts but since I think that the benefit is greatly limited...I don't put much stress on it. Pull from the floor more, stand on mats and pull from extra deep, etc...

B True

The reason I do rack pulls from knee height is that is where the bar stops moving when I pull full ROM. I see that area as my weakness, so I hit it hard.

Any lower than that, and I feel like my spine is gonna explode out of my back.


.02,
Joker

 

[Cuthbert]

The reason I do rack pulls from knee height is that is where the bar stops moving when I pull full ROM. I see that area as my weakness, so I hit it hard.

Any lower than that, and I feel like my spine is gonna explode out of my back.


.02,
Joker

My sentiments exactly.

 

[Powerlifter-148]

tec- its cause your GHR is unleet... not much you can do about that

A big problem when many people do rackpulls is they put themselves in a an unnatural position... try getting in your normal deadlift position.. even try doing them off of chains so the bar has more movement

 

[WalkingBeast]

my rack deads really suck.............. the position feels so awkward and not natural for me. does anyone else feel they can pull more off the floor than out of the rack?

what does this mean if i have this problem

Hey T3c! I couldnt tell you what it means. Probably depends on what height you pull from also. For me, my rack pulls from the lowest setting are 70lbs stronger. I have only gotten 465 dead off the floor and have gotten 535 off the lowest setting on the rack. With the barbell hack squat the difference is even greater. I pull 565 off the floor doing a barbell hack squat and 675 off the rack on the lowest setting. As for grip, my forearms and wrists are really small, but I have no problem gripping close to 700lbs using chalk only and a mixed grip. Hope that helps

 

[wildonsquats]

Rack pulls for me have always been about 100 pounds more than my working weight for normal dl's.

However, during my set(s) the hardest rep for me is always the first one. Establishing the groove with the movement to mimic dl's is hard. Just gotta realize that rack pulls are not exact same movement, with reduced ROM, as normal deadlifts at all. I really like the hip drive with normal deads.

 

[WalkingBeast]

Re: Re: shitty rack dead number

With the barbell hack squat the difference is even greater. I pull 565 off the floor doing a barbell hack squat and 675 off the rack on the lowest setting.

Make that 690