did rack pulls for the first time- input needed

Discussion in 'Fitness & Nutrition' started by igo4bmx, Sep 22, 2007.

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  1. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    I did rack pulls after doing some conventional DL. i did 500x2 rack pull easily and it was at knee height.
    however the most i ever deadlifted was 485 in crappy form, and 455 with decent form.

    I'm wondering if this seems like a normal difference, or an indication that my back or legs are a weakpoint.

    thanks

    and for OTFN- no straps used lol
     
  2. TZ

    TZ Banned

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    a lot of people can rack pull a shitload more than they can pull from the floor.

    and i dont think they indicate anything really, because from what ive read, it seems like a lot of people do them incorrectly
     
  3. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    more detail on last statement?
     
  4. TZ

    TZ Banned

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    not sure exactly , i just remember seeing that somewhere. im just trying to visualize it, and i think it might be that people would be inclined to use significantly more leg drive at that position of the pull than they would in their normal deadlift form.
     
  5. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    a lot of people will just muscle the weight up with their back

    you want to focus on firing your glutes
     
  6. TZ

    TZ Banned

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    there we go :bigthumb:
     
  7. Paintballny

    Paintballny New Member

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    Meh.. i don't think there is much of a correlation. I rack pull around 100lbs more from below the knee. I use it as a mix it up kind of excercise. Maine suggested a band assisted variation that I'll have to give a go. Hopefully he'll chime in..
     
  8. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    im gonna try below the knee next time
     
  9. GuOD

    GuOD mcflurry diet

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    def. needs to be below the knee

    im sure my rack pull would own my regular dl since i pull w/ ,my back
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    bingo
     
  11. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    yeah i made sure not to "squat" the weight to upright..
     
  12. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    from cressey:

    Rack pulls can be extremely helpful in terms of the upper back strength thickness that we desire in this instance. However, many lifters find that their carryover to improving lockout strength is minimal at best. The main problem is body position. The set-up for a rack pull doesn't exactly replicate the joint angles that occur in mid-pull.

    For instance, when I missed a third attempt at my last meet, the bar stalled an inch short of lockout. At the time, I was able to do six reps on rack pulls with 85 pounds more than that attempt. It shouldn't have been a limiting factor, as the rack pull is done from a dead stop. Essentially, the movement winds up turning into a quarter squat rather than the completion of a deadlift, as trainees begin the movement with a near-upright torso and simply extend the knees (without much concern for the hips).

    Summarily, if you're seeing progress on your deadlift poundages from using the rack pull, it's likely because these pulls are strengthening your upper back, not because they're directly training the lockout (which they aren't). In the aforementioned meet example, my upper back had plenty of strength; it was my glutes that failed me at lockout. Getting the torso out over the bar and focusing on simultaneous hip and knee extension enables you to attain greater specificity.
     
  13. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Motherfucking WERD

    I never got shit out of a rack pull other than some upper back development, consequently, it has been a LONG time since I have done them.

    Do some Bulgarian split squats, full squats, good mornings, more dead lifts, and some rows.
     
  14. forum95

    forum95 Come see bout us OT Supporter

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    My pull from about an inch and a half ABOVE the knee cap is about 100 pounds higher then my pull about 2 inches BELOW the knee cap
     
  15. GTLifter

    GTLifter Banned

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    I haven't done rack pulls in months and my pull hasn't suffered...never got much out of them...
     
  16. Jeg1983

    Jeg1983 OT Supporter

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    Haven't done them in a while either, never got a carryover from them
     
  17. NUDES

    NUDES New Member

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    Doesn't mean they don't work for others.

    Andy Bolton's program is based heavily on rack pulls.

    Brad Gillingham does a rack pull every single week.

    Etc etc.

    But for most people I think the best way to deadlift more is to just do the deadlift. Nowadays its so tabboo to deadlift even once a week...
     
  18. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I up till this point got more out of speed pulls than heavy deadlifting once a week, however giving sheiko a try may yield different results, I dunno. I definitely think deadliftng often is good, just not deadlifting real heavy real often, I got allot out of speed pulls in the way of improved form and I felt faster. Allot of other people on our team have had very similar results with speed training and deadlifts.

    But, this may work too, I don't know yet, because i wont be testing a max until November probably.
     
  19. GTLifter

    GTLifter Banned

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    exactly...you have to find what works best for you...rack pulls never did shit for me so they got axed...
     
  20. GuOD

    GuOD mcflurry diet

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    one of the guys i workout with does rack pulls almost every single week from what i've seen but he said that he thought it was bad to completely replace DLs with rack pulls so he always does some floor pulling even if it's just speed deads or whatever
     
  21. Ricey McRicerton

    Ricey McRicerton New Member

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    I really think that most of that comes from the fact that pulling is hard. Sure, if you can come up with some lame ass excuse not to do it, why not?
     
  22. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    some people complain "omg i gotta save my CNS for next time" like it's the end of the world too
     
  23. Ricey McRicerton

    Ricey McRicerton New Member

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    :werd:

    Quit being a bitch and pick the weight up. Want to get stronger? Pick it up more times or add some more weight to the bar and then pick it up.
     
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