Rackpull from the knee vs. Full range pull

Discussion in 'Fitness & Nutrition' started by Paintballny, Jul 20, 2007.

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  1. Paintballny

    Paintballny New Member

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    Prolly a dumb question but what would be the carry over from a rackpull to a full range pull? I've pulled a max of 605 sans straps/615 with straps from the knee conventional and most I've pulled sumo is 501. Does that sound right? Any tips on working the lockout more? I find myself popping the bar off the floor but really slowing down at the top.
     
  2. JeremyD

    JeremyD New Member

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    This is the exact scenario rack pulls would be beneficial in.
     
  3. Paintballny

    Paintballny New Member

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    Well yeah.. I mean other than rack pulls. I mix them in along with conventional pulling from the floor/speed sumo work but other than reverse hypers and pull throughs I dunno what else would benefit my pulling.
     
  4. MaineSucks

    MaineSucks OT Supporter

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    there isn't a carryover and there isn't a comparison. I tried to convince myself for a long while that there was, but there isn't. I should be a 700lb puller if there was :rofl:


    reverse band pulls would help you more then rack pulls, along with strengthening you upper back. I know a few people that swear by doing Kroc Rows (heavy ass db rows for high reps 20+) for helping their lockout.

    If you do reverse band pulls, try to set up the bands so there is a lot of deload at the top. Choking them at the top of the rack and pulling won't do as much.
     
  5. Paintballny

    Paintballny New Member

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    I've been doing db rows but with low reps (10 max) so I'll have to try the 20+ rep sets. You have a diagram for the band setup? I'm not sure if I get what you mean.
     
  6. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i will admit changing up with high reps on a variety of exercises really helped my strength
     
  7. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    oh yeah do you have a glute ham raise at your gym? do u do those?
     
  8. Paintballny

    Paintballny New Member

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    no ghr.. sadly
     
  9. Paintballny

    Paintballny New Member

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    If not at the knee then where? I'm open to suggestions and love to try variations of excercises especially if it will help my competition lifts (the only ones I really care about).
     
  10. GuOD

    GuOD mcflurry diet

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    I've seen people pull from a few inches below the knees to work on the lockout part
     
  11. GuOD

    GuOD mcflurry diet

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    i beat christophers to it and i was RIGHT! :run: :run:
     
  12. MaineSucks

    MaineSucks OT Supporter

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    Yeah, don't me wrong... the rack pull is a great movement. Anything above the knee is pretty much just an upper back movement for me, thats where I feel it the most. For a carryover to a pull, I'd work different levels between the knee and floor.


    For the reverse band setup, set the pins on the rack at about eye level in the rack. Put the bands around the pins and place the bar in em, load weight and pull.

    [​IMG]

    Like this:
    http://www.youtube.com/watch?v=k8sy2Mph8pQ

    Try to make sure there is as much band tension releasing off the bar as possible. Keep an eye on your biceps, tho... the load builds up as opposed to being constant, I know two people that have torn biceps doing them. Read your body.
     
  13. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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  14. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I only rack pull from below the knee, which is usually closer to my DL off the floor.

    Its hilarious when people will rack pull like 800lbs with a 2 inch ROM and can't move 500 off the floor.
     
  15. Mojo

    Mojo New Member

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    [​IMG]

    who the fuck left there condom on my fridge!?



    band deadlifts...someone showed me how but i cant remember fully. he tied a knot in the mid section, had the weights sit on the band to keep it stable, looped each end. before pulling, he had his feet holding the band down.
     
  16. Paintballny

    Paintballny New Member

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    Good info I'll be sure to try it out. What do you think about rackpulls below the knee with chains? I've seen someone doing that before.. guess its a similar principle? gets heavier at the top? For reference my "from the knee" is just under or even to the kneecap. Should I be looking to have the bar about 3/4 up the shin then?
     
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