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Rack Pulls, opinions?
- Thread starter oceanlab
- Start date
They're good but I think most people set the pins too high. I think they're more useful for PL than BB though. If you're not going to deadlift I guess they're better than nothing.. Plus, who doesn't enjoy ego lifting every so often.
wsmwannabe
New Member
They have their place.
If you're deadlifting from an elevated height at a competition in strongman I think it is absolutely worth it.
If you're using them to work past a sticking point in your deadlift then go for it.
If you're just trying to stroke your ego, there are better ways of doing that.
If you're deadlifting from an elevated height at a competition in strongman I think it is absolutely worth it.
If you're using them to work past a sticking point in your deadlift then go for it.
If you're just trying to stroke your ego, there are better ways of doing that.
FlobppaKroger
Member
Rack Pulls are shit imo, Block pull you would think are the same but isnt. starting position on Block Vs Rack Is different. If you want to improve Lock out do Deficit/RDL More Rom is Better Imo. Overload on Blocks For grip or just general overload.
Btcowboy
Member
I used to do rack pulls when I was running Meadows programs. He likes them alot it seems. Now that I am powerlifting I do block pulls instead.
Before this cutting cycle / hypertrophy phase I’m in, I never used rack pulls—I’ve always found proper DL to be more beneficial.
However, since adding them in (with a snatch grip), my upper back has been getting worked like crazy.
As others have said, it all depends on why you’re doing a movement...rack pulls, like anything else, aren’t inherently good or bad—it just depends on what your goals are. For me, I pull from mid shin with a snatch grip, because pulling snatch grip from the floor is kinda awkward...plus I found that if I pull from mid shin with that grip, I can pull as much as my normal deadlift, which is really beneficial for targeting my upper back.
As far as sticking points, though, I find that paused deadlifts (around the sticking point) help much, much more than rack pulls
However, since adding them in (with a snatch grip), my upper back has been getting worked like crazy.
As others have said, it all depends on why you’re doing a movement...rack pulls, like anything else, aren’t inherently good or bad—it just depends on what your goals are. For me, I pull from mid shin with a snatch grip, because pulling snatch grip from the floor is kinda awkward...plus I found that if I pull from mid shin with that grip, I can pull as much as my normal deadlift, which is really beneficial for targeting my upper back.
As far as sticking points, though, I find that paused deadlifts (around the sticking point) help much, much more than rack pulls
malfeasance
Member
What is the difference? Why is the starting position different? "you would think are the same" - yeah, it looks the same, so what gives?
Worf
Member
Height being equal, the rack pull will not have as much bar flex. The bar is supported in its resting point in a rack pull, block pull the weights are supported. They feel slightly different
Worf
Member
I’m stronger off the floor. I prefer block pulls. Wagon wheel deadlifts are a good alternative to rack pulls
When the weights are positioned on blocks, there’s still slack that can be pulled out of the bar. In a rack pull, there’s no slack to pull out. Basically, a block pull better mimics the actual motion of a deadlift.
shackleford
Banned
malfeasance
Member
I can't pull from the floor without injury (no, it's not a form issue, as deadlifts used to be my favorite exercise until I injured my back - military, not lifting). I found I can do rack pulls, though, with the bar below the knee, without injury so far. Based on your descriptions, I am not sure that block pulls have anything to offer me, especially since I am doing this for bodybuilding and not powerlifting and will probably never deadlift off the floor again in my lifetime.
Btcowboy
Member
For me the bar reaction on block pulls same as the deadlift with the weight coming off the floor from the inside out if there is whip in the bar. This doesnt happen on rack pulls as the weight in free air. Also for me specificity on the deadlift
If you are powerlifter than no.However for back development than yes.Bar below knees try not to bend knees focusing on pulling with the back contracting on the way up.No need to lean back that can lead to injury when weight gets up there.
Worf
Member
Rack pulls are good for powerlifters. Helps to lockout and for equipped guys they are very useful when training raw
Rack pulls can be useful to add some hip/posterior training in bodybuilding schemes but as said above they’re mostly a PL thing.
But EVERYBODY I see sets the pins too high. If you’re pulling at or above the knee it’s near useless IMO. Get below the knee and focus on the hip drive using glutes and Hams if it’s for training muscle (BB) and not a movement (PL).
But EVERYBODY I see sets the pins too high. If you’re pulling at or above the knee it’s near useless IMO. Get below the knee and focus on the hip drive using glutes and Hams if it’s for training muscle (BB) and not a movement (PL).
Brandaddy
Member
To be honest, even for PL you should still start below the knees. Doing a 2" lockout doesn't do anything for showing you how to properly do the lift. If you spent that same time getting stronger/faster off the floor chances are you could use that new speed to blast right through your old sticking point. On the flip side, a bunch of above the knee rack pulls won't do shit for your off the floor strength.
AlwaysHungry
Member
Rack pulls have been the best trap builder for me.
I don't do powerlifting, also I don't deadlift because of a back injury.
Rack pulls have allowed me to grow very big traps.
Also if you see a video from john meadows he says flair your lats while you doing rack pulls.
I've tried this method is very good for growing lats too it hits them very good.
I don't do powerlifting, also I don't deadlift because of a back injury.
Rack pulls have allowed me to grow very big traps.
Also if you see a video from john meadows he says flair your lats while you doing rack pulls.
I've tried this method is very good for growing lats too it hits them very good.
malfeasance
Member
I started doing rack pulls from the top of the kneecap about a year and a half ago. Over time, as I became convinced I was not going to be injured by rack pulls, I moved the bar lower so that it is Just below the knee, like right at the top of the tibia where that bone sticks out just under the kneecap, where the patellar tendon attaches.
Do I need to try moving a hole lower, or is this low enough to be beneficial?
Brandaddy
Member
For you being a bodybuilder I'd do them just like John meadows and a lot of other pros I've seen do them. Right below the knees. Theoretically that's kind of the sweet spot to hit your lats/Hammy's/glutes without taxing your lower back too much. Any higher than that and you're mainly just hitting traps for the most part.
