Any thoughts on rack pulls? benefits?
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.
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.
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:
where do you guys pull from
i pull from knee level and want to make sure its correct
I usually set the pins about an inch below the knees.
Great for building back, as well as improving deadlift (Just above the knee is a sticking point for me).
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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!!!
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
thanks for the replies guys...I cant wait to do rack's tonight :dl:
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
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:
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.
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.
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.
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!
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