Full deads or rack pulls

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  1. Full deads or rack pulls


    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


  2. Squats. Deads aggravate a lower back injury. I've heard good things about rack pulls so may give them a go in future.
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  3. Ull notice a difference 4sure i csn focus more on my back better

  4. I do both. When I hurt my legs and couldn't do much for legs full deads helped me keep more leg size my squatting down and pulling up.
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  5. Both have a place

    I prefer rack pulls on back day either at the start(after warm ups-pull ups)

    Or at the end to finish the workout off
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  6. Rack pulls for back, flexing the back the entire time isometrically
    Deadlifts for hamstrings and glutes
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  7. I like the rack pulls better, i do very low rack, so its kinda in the middle, between deads and rack

  8. Quote Originally Posted by AlexPowell View Post
    Rack pulls for back, flexing the back the entire time isometrically
    Deadlifts for hamstrings and glutes
    Deadís or stiff deadís? Or both?!


    I like doing stiff with toes elevated slightly
    I saw it on Instagram and thought Iíd try it adds a nice twist to it

  9. Quote Originally Posted by DEVANS89 View Post
    Dead’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
    Both are fine
    Try doing the stiff legged deadlifts with a band adding resistance
    I am a carnivore (diet based exclusively on meat)- Here is my diet and training log
    http://anabolicminds.com/forum/workout-logs/303950-im-carnivore.html

  10. Agree with @DEVANS89 and @AlexPowell here. Assuming no injury/mobility issues pulling from the floor, both have a place.

    Rack pulls obviously allow you to load heavier, great for lock out, grip (assuming no straps) etc

    I like to follow full deads with lighter rdls and pull throughs to really smash hammies and glutes.

    Such a great lift

  11. I do rack pulls, deadlifts, and stiff legged deadlifts, but not all three every week.
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  12. Just do a giant set of all 3, not only will you look alpha you will actually transform into the hulk

  13. Quote Originally Posted by DEVANS89 View Post
    Just do a giant set of all 3, not only will you look alpha you will actually transform into the hulk
    At 42 now when sneezing sometimes throws out my back, this would probably kill me lol.
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  14. Both

  15. If you do deadlifts then rack pulls are cool.
    I wouldn't just rack pull though

  16. Both for sure

  17. 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.

  18. Quote Originally Posted by Dustin07 View Post
    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.
    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.....

    Not too dissimilar to a top powerlifter (I forget which one) who broke some squat state record by starting simply lifting the weight off the hooks, then stepping back with it and holding for a few secs, then lowering a few inches before coming back up etc

  19. If I'm doing a push pull split I do deads to activate the legs after rest day and 2 days before leg day. If I'm doing legs, chest, back, shoulders, legs I do rack pulls.

  20. I have been doing conventional deads for years, but after a while I've learned what works best for me. Now I stilI do alot of dead variations, but with more focus on what I'm training. What I've personally found is this:

    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

    Another thing I've been playing with is snatch grips. From the floor snatch grip really hits your legs hard and mid back. Froma rack pull they really hit mid upper and traps hard. Traps more than anything.


    All in all I usually will do some variation once or twice a week. Usually the rack deads for back and RDLs for legs. I find this really works well for me.

  21. Quote Originally Posted by EMPIREMIND View Post

    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
    Why a wide grip on rack deads? what advantage does this have over regular grip?
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  22. Quote Originally Posted by John Smeton View Post
    Why a wide grip on rack deads? what advantage does this have over regular grip?
    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.

  23. Quote Originally Posted by EMPIREMIND View Post
    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.
    cool, will have to try

    https://www.youtube.com/watch?v=x6ueDyZMrkE
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  24. Quote Originally Posted by John Smeton View Post
    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.
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