proper form on nrack pulls

[pullinbig]

some of you guys had questions on rack pulls so heres a few gym lifts to demonstrate what i think is proper form from a couple of different angles. racks are a bread and butter lift that anyone wanting to add back mass should be doing. major league back and ham work out. hell they hit everything on the back side.

http://ironaddicts.com/Video/405rackpull.avi
http://ironaddicts.com/Video/495rackpull.avi
http://ironaddicts.com/Video/585rackpull.avi
http://ironaddicts.com/Video/675rackpull.avi

these and a couple of others were added to the video sticky today. any of you guys who havent watched those clips and are interested in building mass should watch them. 16th frame of the video section.

 

[In-Human]

ex, Is that IA?, who ever it is that is perfect form, the only way those are done for sure, my favorite...

 

[pullinbig]

nooo.... its me all 6' and 307lb as of this AM. but thanks for the compliment. i know he's purdy.

 

[In-Human]

Damn, just saw your pic in another thread 650 Dead, holy shit...

 

[pullinbig]

that was a dbl too.

 

[Bimmer]

675 with ease! I sure feel sorry for your cat, poor thing cant escape you if its life depended on it, and I see it does. Seriously though, very nice form. But I have a question, I always here people preach full reps, entire movement. When doing squats at least parallel and benching to touch chest, partials are always frowned upon. What makes rack pulls differant? Its just a partial dead. Right now im doing 405 for sets of 10, than I would go straight to 495 for about 3, than back to 405 for about 6-failure. Weigh about 225 now. Where could I incorperate rack pulls? Should I alternate days or mix them up? Im trying to add mass and strenght as my main goal.

 

[Mudge]

Back day. For the moment I am starting my back routine with rack pulls, mostly copying PB's routine, but I do have 2 sets of front semi-wide pulldowns thrown in. This way you aren't working legs twice, otherwise you may have been doing standard deads on leg day (some do, some dont).

I've neglected my midback so I'm hoping this will help change that, I throw in hypers as well for a single set back finisher.

 

[In-Human]

675 with ease! I sure feel sorry for your cat, poor thing cant escape you if its life depended on it, and I see it does. Seriously though, very nice form. But I have a question, I always here people preach full reps, entire movement. When doing squats at least parallel and benching to touch chest, partials are always frowned upon. What makes rack pulls differant? Its just a partial dead. Right now im doing 405 for sets of 10, than I would go straight to 495 for about 3, than back to 405 for about 6-failure. Weigh about 225 now. Where could I incorperate rack pulls? Should I alternate days or mix them up? Im trying to add mass and strenght as my main goal.

I know pullin will respond but for me I have a very bad back so I really enjoy doing Rack Deads, I can very heavy without the lower back problems...

 

[pullinbig]

i believe in full pulls. let me make that clear. but to be honest if i squat and do full pulls in the same week after about three weeks i am overtrained. full pulls if done heavy to failure are tough on the body. i rotate differnt posterior movements in with deads. ie week 1 deads, week 2 racks, week 3 GMs. these all hit hard but give the body a break from the grind. i have some GMs and full pulls posted in the video section, frame 16 i beleive.

right now i am trying to train 3 days per week.

monday: pressing leg movemenst.
squats, leg presses, hacks , box squats (i normall pic 2 of these and do 1 all out work set per each, rep range changes depending on how i feel)

tuesday: chest shoulders and tris

thursday: posterior and bis (if i am gonna do bis, i actually been doing these the last few weeks)

 

[pullinbig]

oh one mo thang. i like doing partial reps for bench too. i do these in the power rack (or board presses) to work differnt sticking points in the bench and to blast the tris. there are some of these posted in the video section as well frame 16. lolololol

 

[pullinbig]

i am surprised we have not had more comments on this movement. it is truly one of the great mass builders. ever notice how the arm threads get the most responces. you guys telling on you selves. you wanna be swole do what the big boys do. get nasty and do it.

 

[Meatball]

lol yeah if you'd posted preacher curl clips we'd be on at least page 3 by now.

I started doing these last week and my lumbars are STILL numb, can't even tie my own shoelaces. cant wait for the next session!

its kinda hard to tell but are you pulling from below the kneecap or above it? im wondering how long the ROM should be to make the most of the lift.. I was doing them from about 3" below my kneecap and it was HARD. Fucked me up in a whole new way

for someone who cant do GM's due to disc problems would doing racks 2 weeks in a row then full range work ok? or just alternate racks and full range pulls

 

[pullinbig]

lol yeah if you'd posted preacher curl clips we'd be on at least page 3 by now.

I started doing these last week and my lumbars are STILL numb, can't even tie my own shoelaces. cant wait for the next session!

its kinda hard to tell but are you pulling from below the kneecap or above it? im wondering how long the ROM should be to make the most of the lift.. I was doing them from about 3" below my kneecap and it was HARD. Fucked me up in a whole new way

for someone who cant do GM's due to disc problems would doing racks 2 weeks in a row then full range work ok? or just alternate racks and full range pulls

the bar is level with my knees in these clips. i move it down sometimes bt knee level works.

yeah deads every third week will work with racks the other 2 weeks. good luck and posty you progress. make sure to not round off on these. keep you back slightly arched and locked.

 

[Sensei Miagi]

hell, im just able to watch these vids as of today, thx PB for avi advice. i notice the bar at knee level....would it be wise to raise and/or lower level of bar for each set?

i have a hard time with keeping good form on full deads, maybe flexibility, maybe body composition problems, but anyhow, can racks be used to train my body to do fulls?

and if so, is there a training regimen i could find to follow that may show rack heighth, reps, etc etc

 

[pullinbig]

hell, im just able to watch these vids as of today, thx PB for avi advice. i notice the bar at knee level....would it be wise to raise and/or lower level of bar for each set?

i have a hard time with keeping good form on full deads, maybe flexibility, maybe body composition problems, but anyhow, can racks be used to train my body to do fulls?

and if so, is there a training regimen i could find to follow that may show rack heighth, reps, etc etc

just leave the bar at the same height. you can move it up or down for different weeks but leave it for the one workout. bar at knee height works well. maybe an inch below.

yes racks help to teach good form. if youy notice in my clips i am pulling with my back and not getting under it with my legs. back locked and arched slightly. my legs dont lockout til the last couple of inches. this is a posterior movement not a quad movement.

i just showed you a full routine on the clips. as you can see i did several warm ups to get to 1 work set. back and hams were on fire. i hadnt done these in a while so i didnt kill myself but i have been much heavier further into a training cycle.

good luck

 

[Insane_Man]

I've done rack pulls in the past, but I like to deadlift as often as possible, and I simply could not do both 3 times a week.

 

[InTraining1234]

Should a belt be used on these? I've never used one for deadlifts\squats but due to the amount of weight being used here are there any safety issues with not wearing one?

 

[Mudge]

I never wear a belt on anything, deads, SLDL or squats.

 

[pullinbig]

deffinately not on deads. we trying to work the core area here so support kinda defeats the purpose. on squats i dont have a provb with a belt cause thats more of a leg movement. but no belt on squats till 500+ 405 if you a little guy.