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Rack Pulls

steak

By steak
in Bodybuilding & aesthetics

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nate225 Veteran member

nate225

Posted
Posted
MuscleNZ - great post, defined difference between BBer / PLer approach (as GF did). From a PLing perspective I absolutely agree with the last paragraph esp. "For powerlifting purposes, If you are wanting to train the lock out portion of the deadlift, it is more beneficial to pull from the ground".

Mike - great post, agree re: drive with quads, I focus on driving thru the heels (as does Nickoli who is likely be the first Australiasian to DL 370!). If you look at Dereks DL's (particularly in later years, as in the 367.5kg) he almost looks like he's leg pressing. Maddog & Derek both kinda 'pack in' to a very compact starting position, a little lower than most.

Luigi - get Mike to set you up on some 2" deficit DL's, maybe progress to 3" (we found 4" a bit much and less beneficial). Also may pay to try some lighter dynamic effort DL to teach you to pull faster off the floor.

I don't pay much attention to Dead lifting, but I've seen maddog lift once, and thought it was something else, great style, was good to watch.

Maddogs is a very 'efficient' DLer for sure.

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Dr Squat Senior member

Dr Squat

Posted
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what did he get 2 red lights for ?

Very good question and one that I often ask myself at any IPF powerlifting competition. Where it often appears that the referees think that they are the central attraction, and not the lifters. Gets my blood boiling.

In this case DP may not have been completely locked out on one side? Nate was always a pretty good sideline referee so he may like to confirm?!

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Dr Squat Senior member

Dr Squat

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what is he sniffing in that last vid? ive seen powerlifters doing it before (excuse the noob)

I cant see the vid at work, but likely to be 'ammonia caps' / 'smelling salts'.

Can get at some chemists, great before 1RM squats!

What effect do they have?

Clear your head. Get you in the zone.

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Optimass Veteran member

Optimass

Posted
Posted
since theres so much helpful advice in here, what are some good exercises to do to work on the bottom portion of the deadlift, the off the floor and getting the bar up to the knees

i do rack pulls as same as geneticfreek if i can get it above knees i can lock it out easy its just getting there thats the hard part

last week did rack pulls 220x10 - 2 inches below knees

week before deadlifts only managed 200x1 off the floor :evil:

any tips ? please !!

I do my own DLs without releasing weight at the bottom (have to use straps when weight increases obviously). i.e I stop 1 inch from the floor.

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Old Bull Veteran member

Old Bull

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Posted
Cant see the vid at work, but if thats Whakatane Derek didn't lock out one side. He had a few issues on that day as he went up fast from 110 class to SHW (weighed 125.1 :grin: ) to break badcops DL records.

It was like Nate said he did not lockout one side.

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