Rack Pulls

  1. Rack Pulls


    Hey folks.

    Any thoughts on rack pulls? benefits?


  2. I have used them before. You can go a lot heavier than BLDL off the floor. I enjoyed them a lot!

    It also takes the legs out of most of the exercise, so if you are also squatting heavy it won't detract from that, IMHO.

  3. Quote Originally Posted by thewilman View Post
    I have used them before. You can go a lot heavier than BLDL off the floor. I enjoyed them a lot!

    It also takes the legs out of most of the exercise, so if you are also squatting heavy it won't detract from that, IMHO.
    Agreed I love them alot. Helps me out cause of my size deadlifts are hard for me not trying to make excuses. I like them alot cause it thickens my traps and upperback and like Wilman says it takes the legs out.
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  4. It helps to build an insanely thick back. I alternated between rack deads and traditional deads for about 6 months and I went from 315x3 to 425x4 in that time frame.
    M.Ed. Ex Phys


  5. That's awesome progress Rodja! That's my favorite thing about them, you can pull some insane weight! You feel like a freakin' beast!!!

    Thanks MrT (couldn't help it ) I'm adding those again to my back routine! :dl:

  6. Quote Originally Posted by thewilman View Post
    That's awesome progress Rodja! That's my favorite thing about them, you can pull some insane weight! You feel like a freakin' beast!!!

    That's MrT (couldn't help it ) I'm adding those again to my back routine! :dl:
    I did feel awesome when I was pulling 515 on rack pulls about a year ago. I am not that strong currently, but I will get back there within the summer.
    M.Ed. Ex Phys


  7. where do you guys pull from

    knee level?

    slightly lower?

    i pull from knee level and want to make sure its correct

  8. I usually set the pins about an inch below the knees.

  9. Great for building back, as well as improving deadlift (Just above the knee is a sticking point for me).
    Athletic Xtreme Rep
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  10. I set it so that when I address the bar (hello bar ) it is right above my knee caps w/ my legs slightly bent.

    Nice pulls, R. I think the most I did was 405, don't rememeber. I'll find out next week! Rack pulls and RPM - dangerous combo!!!

  11. great upper back builder, I've seen some folks use absolutely ridiculous poundages on these, upwards of 1500 (no typo)

    also if you have a thick bar, 2.5 or 3 inch, these are simply an even more amazing exercise, it opens up a whole new dimension of training your torso which would especially benefit a wrestler or grappler

  12. thanks for the replies guys...I cant wait to do rack's tonight :dl:

  13. Quote Originally Posted by rpen22 View Post
    I usually set the pins about an inch below the knees.
    This is also where I set the pins...

  14. I started rack pulls as of thursday. Always making excuses to not do deadlifts so I had to try something. I have to stand on 3 plates to get the bar the 2" below the knee cap, really felt them the next day. I love it

  15. thanks much for the replies guys I am goign to be thrwoing that into back day on thursday. I did heavy deads this past thursday. heavey for me that is. So I am hoping ot add more for the rack pulls. :dl:

  16. Just make sure to keep your form good. You may also notice that you get a little stronger for the first several WO's because your body is adapting to the additional poundages.
    M.Ed. Ex Phys


  17. I Love Rack Deads!!!! I set the bar a couple inches below my knees so as to get some leg work but without putting my lower back in danger. I work up to a couple sets @ 365 X 8 reps with good form. My goal is higher but for me it takes time. There is nothing, absolutely no other exercise that makes me feel better. I get leg, back and shoulder work all at the same time. I warm up with heavy Hammer Strength Pulldowns (360 X 6) and Low Rows (410 X 6). I also do some plate raises (45 lbs) and some HS Shoulder Presses. I then finish off with some Barbell Shrugs. Everything is planned around getting myself ready to do the Racks.

    FWIW, I find my back is so strong that if I concentrate on "throwing" my lats into my BPs I actually get a better lift off which I trace back to the Racks.

  18. I threw them in on Sunday as a double session. Damn RPM wont let me rest. THey were great and hit a "largeer" number than I expected.

  19. Alright fellas, hit some rack pulls today... worked my way up to my last 2 sets for 8 @ 405. Just above my knees (couldn't set the pins any lower) with straps on the last 2 sets and belt. I want to try a different rack where I can set the pins to just below my knees.

    I did rub my thighs a bit raw with the bar...forgot to wear pants!

  20. Put some plates under your feat to get higher. On my rack I need to have 3 25's under each foot to get proper height. I feel like a giant when at the top of the rep

  21. Quote Originally Posted by ITHURTZ View Post
    Put some plates under your feat to get higher. On my rack I need to have 3 25's under each foot to get proper height. I feel like a giant when at the top of the rep
    Good idea! Reps to you my man!

  22. Man...my back is already sore form this morning's pulls!!!

    I can feel it in my traps and upper back mostly and a little in my lower back. SWEET! We'll see how sore I am tomorrow morning!

  23. I take it you love the soreness as much as I do? The next day after I did pulls I was so sore, I was really happy and went around the house going YA WHAT A WORKOUT YESTERDAY!

  24. Yeah buddy!!! It's like a badge of honor! If I wince at work when I get up from my chair, one of the girls will look at me and say "Leg day?" LOL

    DOMS is where it's at!

  25. Quote Originally Posted by thewilman View Post
    Yeah buddy!!! It's like a badge of honor! If I wince at work when I get up from my chair, one of the girls will look at me and say "Leg day?" LOL

    DOMS is where it's at!
    I used to love DOMS, but now I try to avoid bad DOMS. Training MMA while extremely sore is not fun.
    M.Ed. Ex Phys


  26. Quote Originally Posted by Rodja View Post
    I used to love DOMS, but now I try to avoid bad DOMS. Training MMA while extremely sore is not fun.
    I bet it must be BRUTAL!

    Training MOW is OK with DOMS!

    Mixed
    Office
    Work


  27. man sometimes I just get greedy. Did 505 for 2 on rack pulls this afternoon, and put the weight back a little too fast and smacked it right into my right knee. Damn the bruise is already there
  28. rotate with deads!!!


    i rotate pin pulls with sumo deads; just started this routine 2 months ago.

    i do the pin pulls with a double-overhand grip from varied heights- from lowest hole to just below knees.

    the deads are done with a mixed grip.

    this combination of pulls has been nothing short of AMAZING, from an absolute strength standpoint, to hypertrophy.

  29. I love rack pulls. You will have the sorest traps and lower/middle back for days. You can do quite a bit more weight than regular deads. Just use good form and don't bounce the weight too hard.

  30. I just hit a pr for myself with RP's 510 4 reps. It was like christmas for me
  

  
 

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