Rack City

[Ozzy619]

Ive incorporated rack pulls into my routine and damn I like them, pry one of my favorite moves now. I normally struggle doing 315 deadlifts but was able to do 405 rack pulls today like nothing. Feel like Im finally getting my traps bigger and thicker back. So if you dont do rack pulls I highly recommend them.

 

[Xlgx]

I rotate them with regular deads. Do you set the safety pins below the knee or above it?

 

[Docd187123]

Do you also do deficit pulls to do the complete deadlift movement?

 

[Xlgx]

Do you also do deficit pulls to do the complete deadlift movement?

Don't like deficit deads.

 

[Ozzy619]

I rotate them with regular deads. Do you set the safety pins below the knee or above it?

I go to two gyms, the ymca and 24. Ymca pins are right below and 24 has them right above so I end up doing both. Right below I find works my lower back alot more while right above I get a better trap burn.

 

[Ozzy619]

Do you also do deficit pulls to do the complete deadlift movement?

I do not do these but might start. Ive been incorporating new moves and finding my overall strength is going way up. Im sure I would have to go alot lighter with these.

 

[powerlifter89]

If you do end up doing them I would only pull off of a 1-2" deficit, sometimes see guys pulling off of extreme deficits like 3-4 inches which really changes the movement and doesn't have as much carryover also could put you more at risk for injury

 

[Docd187123]

I do not do these but might start. Ive been incorporating new moves and finding my overall strength is going way up. Im sure I would have to go alot lighter with these.

Like PL89 says down below, don't go crazy with the deficit as the mechanics do change and it will begin almost like a good morning with the weights in your hands instead of on your back. Another option would be snatch grip deads since the wider grip forces you to get lower starting position. Klokov has some videos of these and they look brutal.

If you do end up doing them I would only pull off of a 1-2" deficit, sometimes see guys pulling off of extreme deficits like 3-4 inches which really changes the movement and doesn't have as much carryover also could put you more at risk for injury

Sound advice here ^^^

 

[Ozzy619]

Like PL89 says down below, don't go crazy with the deficit as the mechanics do change and it will begin almost like a good morning with the weights in your hands instead of on your back. Another option would be snatch grip deads since the wider grip forces you to get lower starting position. Klokov has some videos of these and they look brutal.



Sound advice here ^^^

Theres a few moves Ive never done that Im interested in. Ive never done olympic style lifts so have to start real slow. Check out this video.

 

[Docd187123]

Theres a few moves Ive never done that Im interested in. Ive never done olympic style lifts so have to start real slow. Check out this video.

Klokov is one of my favorites. The guy just doesn't let up.

If you plan on doing the Olympic lifts I highly suggest finding yourself a good USAW coach and working with him/her. The lifts are so technique dependent and they're hard to teach yourself. If you try on your own I suggest reading everything you can about form, perform the lifts as often as possible to solidify form and technique, video your sessions and get feedback, etc.

 

[Ozzy619]

Klokov is one of my favorites. The guy just doesn't let up.

If you plan on doing the Olympic lifts I highly suggest finding yourself a good USAW coach and working with him/her. The lifts are so technique dependent and they're hard to teach yourself. If you try on your own I suggest reading everything you can about form, perform the lifts as often as possible to solidify form and technique, video your sessions and get feedback, etc.

I actually live right down the street from the Olympic training center, like 3 miles, so finding someone versed in olympic lifts shouldnt be hard at all. Theres a few guys at my gym that do them often, thats what gave me the idea.

 

[tinyjeans]

Rack pulls are great. These days I prefer deads off of blocks though. I feel its a better carry over for regular deads and its better on the bar.

 

[Mayne]

Klokov... just look at how he does snatch grip btn push press and drop your jaw! Not because of the weight alone but how he slides his hands from closer grip position to snatch, he is extremely confident in his back it looks like:

But on topic, I like every form of deadlift but romanian or stiff legged not sure exactly why but something about it kinda feels not right... Pause deadlifts on the other hand...
Here is him again performing multi-grip deadlifts on extreme deficit and wearing oly lifting shoes also:

 

[hotdog23]

I actually live right down the street from the Olympic training center, like 3 miles, so finding someone versed in olympic lifts shouldnt be hard at all. Theres a few guys at my gym that do them often, thats what gave me the idea.

While your looking perfect that front squat, gotta have it before you can clean. Good luck I think you will really like it. C an J from the floor is THE total body work out

 

[Ozzy619]

While your looking perfect that front squat, gotta have it before you can clean. Good luck I think you will really like it. C an J from the floor is THE total body work out

They look intimidating. Ill have to go early so nobody will see me fucking up

 

[rigs03]

Love snatch deads doc d. You guys gotta try em

 

[Ozzy619]

I dont care what people say about rack pulls anymore. Since Ive been doing them my deads have gotten a lot stronger and notice better trap development. I think just holding a heavier weight makes a lighter dead alot easier. In all my deads have gone up 50lbs.

 

[brutus79]

I dont care what people say about rack pulls anymore. Since Ive been doing them my deads have gotten a lot stronger and notice better trap development. I think just holding a heavier weight makes a lighter dead alot easier. In all my deads have gone up 50lbs.

How high off the ground do you pull from and how much weight over your 1rm for deads do you pull?

 

[Ozzy619]

How high off the ground do you pull from and how much weight over your 1rm for deads do you pull?

My new 1rm for deads is 375, up from 315. I did 405 on rack pulls last week and Ive been doing them right at knee level. 315 felt lighter than ever today, 375 was heavy as shit, not gunna lie.

 

[Docd187123]

How high off the ground do you pull from and how much weight over your 1rm for deads do you pull?

Rack pulls should start at knee level or slightly above. It Depends on ones strengths and weaknesses to figure out how much overload one should do over deads. What I did was take my 5RM for deads, added 5-10% more weight and started there with sets of 5. I'd rather start a little low and have room to progress than start high and stall early.