Give me info on "Rack Deadlifts"

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  1. #1
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    Give me info on "Rack Deadlifts"

    After looking this workout up, is a rack deadlift just like a regular deadlift with a shorter ROM?

    Doing this exercise helps what purpose rather than doing a regular deadlift with light weight?
    6' 203lbs (12-10-12)
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    yea, it is jsut a partial deadlift pulling off the pins, working on whatever point in your deadlift you want to strength (above the knee, mid thigh, that the knee, below the knee, etc...).

    It is great for working certain ROMs of your deadlift that you may be struggeling at. It is also good for overloading the muscles and handeling more load.





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    Quote Originally Posted by P-funk
    yea, it is jsut a partial deadlift pulling off the pins, working on whatever point in your deadlift you want to strength (above the knee, mid thigh, that the knee, below the knee, etc...).

    It is great for working certain ROMs of your deadlift that you may be struggeling at. It is also good for overloading the muscles and handeling more load.
    Agreed.

    I will also add that for bodybuilding purposes I feel rack deads to be more beneficial than full deads for pure back development. Because you are not pulling from the floor, much of the quad, glute, and hip recruitment is taken out of the movement, meaning most of the pull is taken up by the back musculature.





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    Ok, so here's the thing.....Iron man will tell you that partial DL do nothing for back development. I'm not trying to stir up shit here, but damn, why so much conflicting opinions/information??

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    Quote Originally Posted by faller
    Ok, so here's the thing.....Iron man will tell you that partial DL do nothing for back development. I'm not trying to stir up shit here, but damn, why so much conflicting opinions/information??
    Where did he say that?





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    Quote Originally Posted by CowPimp
    Where did he say that?
    My appologizes, i reread that post and what he accually said was partial DL cannot replace a rowing movement for back thickness.

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    Quote Originally Posted by faller
    My appologizes, i reread that post and what he accually said was partial DL cannot replace a rowing movement for back thickness.
    I believe I have built more pure back "thickness" from rack deads than from bent rowing. Pulling 550-600 lbs from below the knee to the standing position in good form for reps, builds mass faster than anything. Perhaps rowing will build more mass into the lats than deads can, but the pure thickness from the lumbars up through the top of the traps is built through deads.

    You can always tell a "deadlifter's" back from a "non-deadlifters" back (in most cases). There is just a look of thickness and density in a deadlifters back that is undeniable.





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    Quote Originally Posted by gopro
    I believe I have built more pure back "thickness" from rack deads than from bent rowing. Pulling 550-600 lbs from below the knee to the standing position in good form for reps, builds mass faster than anything. Perhaps rowing will build more mass into the lats than deads can, but the pure thickness from the lumbars up through the top of the traps is built through deads.

    You can always tell a "deadlifter's" back from a "non-deadlifters" back (in most cases). There is just a look of thickness and density in a deadlifters back that is undeniable.
    See thats what i thought. I'v done partial's, and the next day the feeling i would get across my upper back was far better than anything i would get from rowing.
    I see you go below the knee, i have done them at knee level. Is below the knee better?

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    My suggestion is that you deadlift and row, because both are kickass exercises. Heh.





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    Quote Originally Posted by faller
    See thats what i thought. I'v done partial's, and the next day the feeling i would get across my upper back was far better than anything i would get from rowing.
    I see you go below the knee, i have done them at knee level. Is below the knee better?
    Below the knee being a full deadlift you mean? Then I dont know.


    I had to start all over for my lower body so I am thinking that I can do rack deads on a pull day and sldls on a leg day. But in the rack's case, I can go heavier since the rom is much shorter.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
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    You could consider Romanian deadlifts as a changeup.

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    [QUOTE=AKIRA]Below the knee being a full deadlift you mean?

    No, the pin's are positioned so that when you stand by the bar, the bar is touching just below the knee.

    The way i have done them is the bar is just above the knee.

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    Quote Originally Posted by faller
    See thats what i thought. I'v done partial's, and the next day the feeling i would get across my upper back was far better than anything i would get from rowing.
    I see you go below the knee, i have done them at knee level. Is below the knee better?
    I vary my ROM on partials. I will go as high as knee level some workouts, and as low as mid-shin level during others.

    When I used to go super-heavy on these, I would try to set a personal best at knee level, then next workout would drop the pins to below knee level, while using the same weight. Then next workout would go to mid-shin level.

    If I was successful using the new weight at the lowest level I would then go back to knee height and try a new personal best.





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    Quote Originally Posted by CowPimp
    My suggestion is that you deadlift and row, because both are kickass exercises. Heh.
    Absolutely. I was not suggesting that bent rowing should be dropped, but used in addition to partial deads.





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    Quote Originally Posted by gopro
    Absolutely. I was not suggesting that bent rowing should be dropped, but used in addition to partial deads.
    Yeah, I know you weren't. I was just jokingly kind of saying that arguing which exercise is better for back development is kind of moot, because both exercises deserve a place in your routine. It was more directed at the guy rehasing Ironman's statements.





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