Deadlifts vs Rack pulls

[Thesauceboss]

Whats up everyone, recently i have started putting the rack pull( below the knee) into my back workouts instead of the deadlift. I found that with the rack pull i can get more reps (no shit eh) and really overload and stretch the upper back vs only pulling 405 for 2 on regular deadlifts compared to 7 or 8 with racks. What are youre opinions on the rack pull?

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[Perrin Aybara]

Depends on what you're doing them for, I guess. If you're trying to improve your deadlift I think block pulls have better carryover because you don't have bar resting on the safeties and changing the mechanics of the lift.

If you're just trying to build muscle in your back and lats rack pulls are probably fine. I don't really have much experience with them myself.

 

[Eman]

I've never noticed any carry over to deadlifts really... But I've always been stronger at the top of the pull and weaker at the bottom.

Rack pulls are good for adding muscle thickness IMO though.

 

[Thesauceboss]

Shit i guess I didnt really specify on what i was looking for out of the two workout but my goals are overall back thickness, and trap development.

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[Eman]

Shit i guess I didnt really specify on what i was looking for out of the two workout but my goals are overall back thickness, and trap development.

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I posted a back routine in TNE's cycle log that starts with rack pulls or deadlifts. Check it out if interested. It thickened me up a lot, I've been working more on width lately. Big strong back and traps turn heads.

I've found the best results with shrugs EOD. Just a few sets, machine or dumbbells are my preference. I've seen a few strongman competitors do shrugs and what I took away from it was the slow reps and holding tight at the peak.

I'm going to add in heavy dumbbell walks here soon... I think Perrin did something similar a while back, hit the traps hard.

 

[Xlgx]

Great back builder. Also helps if you are weak with lockout on regular deads

 

[fitstitch112]

I've never noticed any carry over to deadlifts really... But I've always been stronger at the top of the pull and weaker at the bottom.

Rack pulls are good for adding muscle thickness IMO though.

So with the OP's goal in mind of back thickness and trap development which is better?

I for one would like to take a break from deadlifting but assumed it was the best for back thickness...

 

[RodgerThat]

Shit i guess I didnt really specify on what i was looking for out of the two workout but my goals are overall back thickness, and trap development.

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For back thickness it works great but work with a weight that you can keep your shoulder blades down and back as tight as possible and when you initiate the pull don't let that tightness slip if it does then you aren't working for the thickness as much but more so your CNS system.

 

[Perrin Aybara]

I'm going to add in heavy dumbbell walks here soon... I think Perrin did something similar a while back, hit the traps hard.

Yeah, but it was with the suitcase things like this:



The handles aren't as thick as a dumbbell and you can carry a lot more weight because of that, plus you can load as much as you want. I remember we worked up to like 210lbs per side and ran back and forth across the parking lot for a few sets. My traps were more sore than they'd ever been and stayed that way for days.

 

[Eman]

Yeah, but it was with the suitcase things like this:

View attachment 54018

The handles aren't as thick as a dumbbell and you can carry a lot more weight because of that, plus you can load as much as you want. I remember we worked up to like 210lbs per side and ran back and forth across the parking lot for a few sets. My traps were more sore than they'd ever been and stayed that way for days.

Farmers walk!

Rogue sells those... Need to take out a personal loan to afford them I think lol.

 

[Perrin Aybara]

Farmers walk!

Rogue sells those... Need to take out a personal loan to afford them I think lol.

Yeah, I've seen some of their prices for equipment like that. You need a ten year financing option for it, lol.

The father of the guy I was doing those with is a metal worker. They make all their own strongman equipment, even an axle barbell.

 

[Eman]

Yeah, I've seen some of their prices for equipment like that. You need a ten year financing option for it, lol.

The father of the guy I was doing those with is a metal worker. They make all their own strongman equipment, even an axle barbell.

I've really wanted to get the mold to make some stones... There are tires at to flip at two of the gyms I go to but I hardly ever use them. I should though!

So with the OP's goal in mind of back thickness and trap development which is better?

I for one would like to take a break from deadlifting but assumed it was the best for back thickness...

It really just depends how you use it. I personally think rack pulls can be utilized for hypertrophy a little easier. Rows are what really build thick backs, IME.

 

[Xlgx]

Try the racks with a snatch grip. The weight on the bar will come down some but the upper back activation will go up.

 

[flenser]

Farmers walk!

Rogue sells those... Need to take out a personal loan to afford them I think lol.

I got some from Rogue that don't have knurled handles, freaking impossible to hold on to without straps.

 

[Perrin Aybara]

I've really wanted to get the mold to make some stones... There are tires at to flip at two of the gyms I go to but I hardly ever use them. I should though!

My friend has talked about getting some. I'd love to do a weekly strongman session with him if our schedules would allow it. I'd drop my accessory day in favor of it.

I wouldn't mind doing a strongman event someday honestly. From what I've heard from him the ones he does they don't even go heavy on deadlift, just like 450lbs for reps and often less than that. Cardio basically. My push press is awful though and they do like 250+ for reps on that. I doubt I could do one, lol.

It really just depends how you use it. I personally think rack pulls can be utilized for hypertrophy a little easier. Rows are what really build thick backs, IME.

I agree with this. My training doesn't include much rowing and while I can deadlift over 600lbs my back isn't that thick. Wide, but not thick.

 

[Eman]

I got some from Rogue that don't have knurled handles, freaking impossible to hold on to without straps.

God... That sounds kinda shitty. Are they an older style? Rogue products always seem to have really nice knurling I thought.

@Perrin Aybara do those have knurled handles? They look kinda smooth from the pic now that I'm looking at it. I'm wondering if they are meant to not have knurling on them.. I've never seen a pair up close.

 

[Perrin Aybara]

God... That sounds kinda shitty. Are they an older style? Rogue products always seem to have really nice knurling I thought.

@Perrin Aybara do those have knurled handles? They look kinda smooth from the pic now that I'm looking at it. I'm wondering if they are meant to not have knurling on them.. I've never seen a pair up close.

Nah, they're smooth. You have to chalk up real good and he showed me the way to grip them. You kinda have to fold the skin on the palm a little. It's hard to explain, you grip around under the handle a little and then pull up tight and around back. He says it can slip and take your skin right off if you're not careful. It works though, I never felt my grip weaken at all with 210lbs.

 

[flenser]

God... That sounds kinda shitty. Are they an older style? Rogue products always seem to have really nice knurling I thought.

@Perrin Aybara do those have knurled handles? They look kinda smooth from the pic now that I'm looking at it. I'm wondering if they are meant to not have knurling on them.. I've never seen a pair up close.

I got the cheaper ones here

I didn't notice they weren't knurled until I got them.

 

[gr8whitetrukker]

Rows are what really build thick backs, IME.

Yes!!!

Whats up everyone, recently i have started putting the rack pull( below the knee) into my back workouts instead of the deadlift. I found that with the rack pull i can get more reps (no shit eh) and really overload and stretch the upper back vs only pulling 405 for 2 on regular deadlifts compared to 7 or 8 with racks. What are youre opinions on the rack pull?

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I dont like the deadlift for BB purposes. It is a must for a strength athlete. The rack pull is better for BB but still is a bitch on the lower back. How many ppl do you know that have lower back problems? Probably more than all other problems combined. If you want strength or training specific lifts for specific sports driven applications then deadlift. Neither the rack pull nor deadlift is a deal breaker in building a massive back. I havent done either in at least 15 yrs. Once you realize what your goals are then train accordingly

 

[Thesauceboss]

Yes!!!

I dont like the deadlift for BB purposes. It is a must for a strength athlete. The rack pull is better for BB but still is a bitch on the lower back. How many ppl do you know that have lower back problems? Probably more than all other problems combined. If you want strength or training specific lifts for specific sports driven applications then deadlift. Neither the rack pull nor deadlift is a deal breaker in building a massive back. I havent done either in at least 15 yrs. Once you realize what your goals are then train accordingly

Thanks for the input. The lower back pain is another small reason why i started doing racks, seems like the lower portion of the rep in deads with reasonable weight has potential to do alot more harm than good. Im still technically a newbie to lifting id say seeing as i dont even have 4 years under my belt yet, so tips like this are appreciated

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