So what does this lift work out?

Discussion in 'Fitness & Nutrition' started by lawrencel715, Oct 25, 2007.

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  1. lawrencel715

    lawrencel715 New Member

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    The two biggest dudes in my gym always do this deadlift variation where on the squat rack, the bar is placed on the lowest rung, where the bar can roll around. It's lifted only about 2 inches, so it's the ascending part of the deadlift. What's this work out, and is it worth throwing into a routine? I figure it's a lot on grip, forearms, and traps, and minimal back. These guys were doing about 6 plates of 45s on each side.
     
  2. b21bballer

    b21bballer Active Member

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    rack pull?
     
  3. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    lowest rung and 2 inches? doesnt compute, lowest pin is practically a full dead
     
  4. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    He has grammar/comma problems.
    He means they put it on the lowest rung where it can still roll around hence plates not touching.
     
  5. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea but he said it's only moving about 2 inches which makes no sense.
     
  6. GTLifter

    GTLifter Banned

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    not at all gyms nukka....

    at the school gym here the lowest rung is right above my kneecaps so I have to stack plates if I want to go lower...sucks...
     
  7. lawrencel715

    lawrencel715 New Member

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    oh i guess there are different squat racks. i think rack pulls are pulled at a lower point, i could be wrong though.

    the bar rests at a a upper thigh level, so that you can only pull it up about 2 inches. it looks like a shrug, except that you're not supporting the weight the whole lift. you lift, hold, then drop or lower it back to the support base.

    i was just wondering if the lift is effective.
     
  8. Felix

    Felix Its good to be me.

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    I think its called a body builder dead lift, if I remember right. You don't go all the way down like a normal dead lift, but instead you stop around 45 degrees then pull up. Its like a semi-shrug, row and dead lift mixed all in one.
     
  9. GTLifter

    GTLifter Banned

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    it's a rack pull
     
  10. Felix

    Felix Its good to be me.

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  11. GTLifter

    GTLifter Banned

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    yes, that is an example of a rack pull
     
  12. φ

    φ Eugenics is the self-direction of human evolution.

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  13. DTR rex

    DTR rex New Member

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    I think you're just talking about a short distanced rack-pull.

    I do these more than I do deads actually.
     
  14. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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  15. DTR rex

    DTR rex New Member

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  16. lawrencel715

    lawrencel715 New Member

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    damn, nice ass.

    but anyway, no not a rack pull, that's still a lil low. on the lift i saw, you're only lifting the bar about 1-2 inches, so you barely bend.

    sorry, i didn't know there were so many different kind of squat rack designs. my gym has only one, and it's built sort of like this one: http://www.ironcompany.com/index.asp?PageAction=VIEWPROD&ProdID=3162

    So imagine having the bar on the bottom-most part - that's where the bar can actually roll forward. and as you can see, if you try to do a partial deadlift, you're not lifting very high.
     
  17. GTLifter

    GTLifter Banned

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    You're wrong. If the bar is set in the rack at any height and you are pulling it like a deadlift it is a rack pull regardless of the range of motion.
     
  18. lawrencel715

    lawrencel715 New Member

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    ohhhh alright then rack pull it is. looks like this thread went on way longer than it should have. my mistake.
     
  19. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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  20. pkr

    pkr Guest

    way to generalize for all squat racks!
     
  21. lawrencel715

    lawrencel715 New Member

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    indeed, so did i
     
  22. Falconer

    Falconer OT Supporter

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    Sounds like some partial-ROM movement.

    Huge guys are always doing partial-ROM stuff it seems.
     
  23. lawrencel715

    lawrencel715 New Member

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    i also see this huge dude put 5-6 plates each side on the flat bench and move it 1cm, or not even moving it at all.
     
  24. CrackityJones

    CrackityJones OT Supporter

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  25. lawrencel715

    lawrencel715 New Member

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    So i tried these rack pulls the other day, and they're killers on your grip. i only lift it about an inch or so, since no other machine at my gym has the right equipment to go lower.

    so i did 315lbs, and could only muster up 5 reps for the first set, 3 for the 2nd, and i'm done after that. do these take a lot of time to build up? it's all my grip strength, even with the over-under grip, it's hurts like a bitch. deadlifts oddly seem easier even with similar weights than rack pulls.
     
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