rack deads

[simpllyhuge]

ok so my hams are to tight to regular deads, either that or its a combo that my legs are being placed wide enough.

1Any way i wanna try rack deads. How high should i place the rack, i was thinking the very bottom one near shins or maybe just below the knee.

2 So how far apart should my hands be, can i hold over hand with both if i prefer?

3 and how far apart should my legs be?

4 and how high should i go with the reps. Should i train each set close to failure or just stop at the chosen number of reps.

sorry for the shitty post im late for class

 

[estray]

I do em with 2 different settings- one slightly below the knees and one at knee height or just slightly above. I only pull deads from the floor 1 workout a month and then do racks the other workouts.

*feet shoulder width apart
*id keep the reps under 8. you can even do some really heavy singles.
*i put my pinkies on the rings.

 

[Skarhead1]

1- overhand/underhand will allow you to lift more weight but, do as you wish.
2- put the bar a little below the knee or at shin level
3 - Since you can lift so much more weight then deads I would not push these to failure as they can be pretty taxing on the CNS
4- just use your normal DL stance...

 

[DADAWG]

1- overhand/underhand will allow you to lift more weight but, do as you wish.
2- put the bar a little below the knee or at shin level
3 - Since you can lift so much more weight then deads I would not push these to failure as they can be pretty taxing on the CNS
4- just use your normal DL stance...

sound advice

 

[AngryMuscles]

either conventional or sumo. rack deads are a killer.

 

[simpllyhuge]

so do i have to make sure the bar comes back down right in front of my knees close to my body or does it not matter as long as my back is tottaly erect.


also when u saying taxing on the cns, what do u mean.

i thought that taxing it would be a good thing since it would shock the body into growth.

 

[mister69]

alternating rack deads\floor deads\and a type of meaty row is always a good call IMO

 

[Swellin]

alternating rack deads\floor deads\and a type of meaty row is always a good call IMO

Yep. Skar is right on too.

If you want to work back and pull most of the leg work out of the movement, you can place the bar closer to knee height. If you want to work hip drive and more leg, put it mid shin.

I stand shoulder width as I don't dead lift sumo style. Same as my regular dead lift stance.

My hands are just outside of my legs on the knurling..an inch or two from the smooth part of the bar.

Going to failure is not the best notion with rack deads.

 

[AngryMuscles]

http://www.youtube.com/watch?v=WMjNUEZLEGY

pullinbig's rack dead

 

[simpllyhuge]

it looks so simple in the video, i wish i had a side veiw.

so i also do heavy heavy sets of cable rows, well havy for me is like working my way up to 220 for 5 sets. And i do like 5 sets lat pull downs with the palms facing each other grip.

i plan on doing this on a different day and maybe getting a much stronger lower back and core and just hitting the hams a little since no exercise i do hits them much. Plus getting big traps from them, so i plan on pulling up a little at the top.

right now im working on getting my squat comfortable also and practicing it like 2 times a week.


so as i come down the bar has to land back against my body??????

 

[AngryMuscles]

http://www.youtube.com/watch?v=t2gkuw3okBA

this is me....lol

 

[simpllyhuge]

thanks alot for all the help guys ill try em out with like 185 then 225 tommorow and try and get the feel. please adress my questions above so i can be sure tom. thanks

 

[AngryMuscles]

keep us updated and gudluck

 

[jcp2]

I hate rack deads, i can actually pull more from the floor than from just below my knee. Try doing rack deads from just below the knee. One thing i really like is doing them from mid thigh for high reps, until your head feeels like it is going to pop off. It will destroy your traps and upper back. I have done like 700x15, but trust me you can really pile on the weight. You also have to use straps, and if you have a really shitty grip some people can't even get through them with straps. Give them a try one day at the end of a back workout and tell me how you like them.

 

[Aztech]

unable to attempt rack deads...gym does not support the equipment

 

[simpllyhuge]

thanks jcp, ill give em a try. i dont know about going that heavy thou cause i dont like the idea of putting pressure on my spine. Even with good form id rather not compress my discs, i realize that might not be even possible but just being honest when i say its something i think about especially since im already short enough.

 

[jcp2]

thanks jcp, ill give em a try. i dont know about going that heavy thou cause i dont like the idea of putting pressure on my spine. Even with good form id rather not compress my discs, i realize that might not be even possible but just being honest when i say its something i think about especially since im already short enough.

If you do them mid thigh, you are not going to notice much back. Do high reps, but it should be ball breaking work. Your traps will be sore a quarter way down your back.

 

[simpllyhuge]

thanks ill try them both. Maybe doing like 2 sets of each.

 

[AngryMuscles]

knee level is all back...but really..rack is more back then legs

 

[pullinbig]

simply huge racks are a basic movemet, dont over thnk it. put the bar just below the knees and pull sets of 3-6 reps. keep the bar tight to you with more of a stiff leg type pull. great for back development and ham strength. i added these back in the last couple of weeks after dropping them for several months.