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I used to do full dead lifts but the the last yr i switched to rack pulls and have gained much more. What do u guys perfer and why
Dead’s or stiff dead’s? Or both?!Rack pulls for back, flexing the back the entire time isometrically
Deadlifts for hamstrings and glutes
Both are fineDead’s or stiff dead’s? Or both?!
I like doing stiff with toes elevated slightly
I saw it on Instagram and thought I’d try it adds a nice twist to it
At 42 now when sneezing sometimes throws out my back, this would probably kill me lol.Just do a giant set of all 3, not only will you look alpha you will actually transform into the hulk
Definitely worth blocking the number you want to ultimately pull from the floor, I’ve done that and slowly lowered the blocks every couple of weeks.....When I was plateauing on deads I mixed it up a lot. I basically had a 3 week cycle on deads.
week 1 might be conventional off the floor.
week 2 might be conventional from a deficit
week 3 might be block pulls from around knee high or slightly below.
When plateaued on deads around 435lbs I threw in block pulls and found I could pull 475 for triples. This very quickly broke through my plateau and then I hit 450 conventional from the ground.
long story short, I think they all have their place as a training help. Right now I'm working through a back injury so as I rebuild I am doing volume at lower weight from the ground, and intensity at higher weight from two 45lb bumpers (about 7" blocks).
if you want to get better at dead lifts to compete you need to deadlift from the ground. you gotta train the event you're going to compete in. but accessory lifts like block pulls and deficits, I believe, can help improve the lift.
I use the same approach to overhead press. I want to build my press more than my bench, but I have a heavy bench day once a week to compliment and build my overhead press.
Why a wide grip on rack deads? what advantage does this have over regular grip?For hypertrophy and back development rack pulls from knee height or just below knee, widen the grip and keep lats tight throughout the movement. Then at the top contract your lats and hold for second or two. I pull each rep from a dead stop, usually sets of 5-8
For legs I now do RDLs and Stiff Leg Deads. I don't come all the way up, keeping tension on the hamstrings. Usually sets from 5-8
Mechanically it opens your lats up more. Not too wide, but I find about an inch on each side wider than shoulder width allows me to keep my lats almost flexed on the way up, and then able to contract at the top. There is a video of Phil Viz and Nick trigilli on you tube where Phil explains it in more detail. It works very well for me.Why a wide grip on rack deads? what advantage does this have over regular grip?
cool, will have to tryMechanically it opens your lats up more. Not too wide, but I find about an inch on each side wider than shoulder width allows me to keep my lats almost flexed on the way up, and then able to contract at the top. There is a video of Phil Viz and Nick trigilli on you tube where Phil explains it in more detail. It works very well for me.
Lol yeah that's the one, I just posted it also. You have to lighten it a little from standard rack pulls, but my back has improved alot since doing this. I actually use almost all my programming from John Meadows stuff,but use alot of phil's cues on the actual form.
No wide grip shown or mentioned hereJohn Meadows covers it perfectly
[video=youtube;djJXkEnysDI]https://www.youtube.com/watch?v=djJXkEnysDI[/video]