rack pulls

[Bimmer]

well I tried doing rack pulls for the first time today and I must they were more difficult than Id expected. I also think I might have had the bar positioned wrong and thats why my ribs felt like they were crushed every time I went to pick up the bar. I had the bar placed at knee level. This made it really akward since I couldnt squat down at all and the entire movement felt like only my lower back was involved. Is it supposed to feel this way. Im so using to having a little momentum from the bottom with using my legs but not here. Basically I feel uncomfterable when lifting the bar, any opinions since I want to try this again next week but get it right.

 

[Mudge]

It ends up being a shortened SLDL for me so I can use plenty of weight. I seem to remember not getting the groove my first time though, so maybe try something slightly lightish and then going from there(?)

 

[Sensei Miagi]

also did em for a first yesterday.....lower back sore as shit today! have a history of power and hang cleans, so felt smooth as shit and was able to put on some weight.....felt nice, i think ill enjoy these

 

[pullinbig]

yeah bimmer you dont want o get under the bar. it is a pull not a press. no quads envolved here theoritically. jes frakin pull. look at my clips again and you'll see its all back and hams.

drop down in weight til you feel them and feel comforatable. look at my clips several times so you got the movement in your head. thats why i posted these clips of differnt movements so you guys can have a check point of sorts.

once you get the feel for these your traps, back and hams will thank you. i do these on back day as a starting exercise.

 

[blackbeard]

ive been pulling from the floor every week but im noticing my weight increases are slowing..

pullin-would it be a good move to do rack deads one week then pull from the floor the next week?

 

[DADAWG]

ive been pulling from the floor every week but im noticing my weight increases are slowing..

pullin-would it be a good move to do rack deads one week then pull from the floor the next week?

im not pullin but imo its worth trying . its very easy to overtrain/plateau doing heavy deads every week .a lot of great lifters do them every week but others cant , at westside barbell club they rarely even do actual deads [ according to what ive read from louie ] but the amount of deadlift assistance work they do is staggering examples box squats,goodmornings,pulling sleds,rack pulls,reverse hypers,etc.

 

[Mudge]

1 or 2 sets and thats it, otherwise yeah easy to overtrain IMO when going heavy.

 

[pullinbig]

alternating racks with full pulls works nice and keeps you a bit fresher.

 

[blackbeard]

im not pullin but imo its worth trying . its very easy to overtrain/plateau doing heavy deads every week .a lot of great lifters do them every week but others cant , at westside barbell club they rarely even do actual deads [ according to what ive read from louie ] but the amount of deadlift assistance work they do is staggering examples box squats,goodmornings,pulling sleds,rack pulls,reverse hypers,etc.

Thanks Dawg..your advice is always welcomed!!!

Mudge- i go through my warm up then 2 work sets of 2-5 reps..

Thats what i was thinking too pullin!

 

[budrau]

They will kick you ass but are well worth it!!