Rack Deads

[PeterDolan]

When performing rack deads, for the purpose of strengthening your lock out, do you perform the exercise as explosive as possible or some other way?

[tinytraps]

IMO you should be performing every exercise as explosive as possible.

Rack deads seem to be crap for improving lockout unless you can replicate the exact position you pull from off the floor. Deficit deads much more fun. Pulls against bands or reverse band dls also better exercises

[PeterDolan]

IMO you should be performing every exercise as explosive as possible.

Rack deads seem to be crap for improving lockout unless you can replicate the exact position you pull from off the floor. Deficit deads much more fun. Pulls against bands or reverse band dls also better exercises

I'm also trying to approach this from a BBing point of view too so might have to go with partial deads. Would love to use bands but I don't own any

[tinytraps]

Well if thats the case do them pretty high and load them up real heavy shit awesome for the traps and upper back

[PeterDolan]

I go as heavy as my grip allows

[Grover]

use straps if grip is a limiting factor!

[Monarchking]

How high do most people do their rack pulls?

[Loochi]

MK: " or so below knee. Awesome exercise, bought my deads up hard

[Monarchking]

MK: " or so below knee. Awesome exercise, bought my deads up hard

sounds about the same as I usaly do now. I enjoy them.

[morattigirl]

Awesome if you want calleous' too :nod:

[bar-belle]

I think variety is good for increasing your speed off the floor and lock out. Rack pulls, suspended bands, deficits and dead lift to knees all good movements. Just my 2c worth :grin:

[PeterDolan]

use straps if grip is a limiting factor!

I do

[musclenz]

Your limited only by the number of rack positions on your power rack. The higher you go the heavier you can load as the ROM is short but should still be explosive & pulled back into your shoulders & middle to lower back at the top in a rolling motion. As you get to max weight you can reset the DL on the rack each rep. Lighter weights can be almost bounced off the bar. I have been known to create a bit of noise in my gym doing these. The lower settings are getting more into a full DL & are more difficult but can go along way into supporting your DL's from the floor. Great back exercise that's often underrated IMO.

[Pete_S]

Rack deads tend to work the upper back more as opposed to the lower back like traditional deads.....well at 380kg anyway