Rack Pull vs RDL

NJ-Surfer · 09-30-2009, 12:02 PM

What is the major difference between a Rack Pull and a Roman Deadlift?
To me it seems like the same motion only the RDL goes a little further in the range of motion.

suprfast · 09-30-2009, 12:38 PM

From my understanding you are right. Rack pulls(which i found i was doing wrong) need to be done with pins set above knees so there is no focus on hamstrings. More weight can be applied in rack pulls working on the width of back.
Its all new to me, so im sure someone with experience can chime in and better explain
kris

Ben dur · 09-30-2009, 01:07 PM

i would just do deadlifts personally...

unless you think your legs dont need any work
in which case i would like to direct you back to the stickies

**CowPimp** · 09-30-2009, 02:21 PM

You're right, they are essentially the same if the pins are set to a similar level. The difference is the breaking of concentric/eccentric motion. This is analogous to a box squat vs a traditional back squat. Also, rack deadlifts leave room for varying the ROM. Set it to work on your weak area in the deadlift. If you get stuck on the floor, screw rack deadlifts. You should work on speed deadlifts and perhaps platform deadlifts; maybe some rack pulls if you're failing because your grip sucks. If you get stuck half way up, set the pins a little lower than that. If you can't quite lock it out, then set the pin height higher.

Phineas · 09-30-2009, 06:39 PM

Would Rack Pulls still fall under the lower pull split? Or, is it upper pull? I've read both that it hits the back more and that it's meant to strengthen the posterior chain. I just started doing them.

**Pirate!** · 09-30-2009, 07:08 PM

I like to set the pins just below the knees. Depends on goals. As CowPimp, if it's power you are after, focus on your week spot on deads. That's always been getting it off the ground for me. I like to rotate deads one week and rack pulls the other.

**CowPimp** · 10-01-2009, 09:55 AM

Another good thing about rack deadlifts that I didn't mention is the ability to adjust height based on mobility restrictions. I have or have had clients unable to do a deadlift off the ground without rounding in the lumbar spine because of lacking hip mobility. While working on that, we may start by doing rack pulls higher up and slowly lower it down as their mobility improves.

NJ-Surfer · 10-02-2009, 11:49 AM

Quote:

Originally Posted by CowPimp

Another good thing about rack deadlifts that I didn't mention is the ability to adjust height based on mobility restrictions. I have or have had clients unable to do a deadlift off the ground without rounding in the lumbar spine because of lacking hip mobility. While working on that, we may start by doing rack pulls higher up and slowly lower it down as their mobility improves.

I find in my limited experience (just started doing these exercises) that the Rack Pull, which I do from just below my knees, works my shoulders and back while the RDL hits mostly the hamstrings (RDL goes to ~mid-shin). I use about 50% more weight on the RP vs RDL which I imagine is due to lower mobility/strength of legs (ie hamstrings). Does this sound correct? I haven't done any deadlifts as I think I need to build up strength with these exercises first. Although getting to deadlift is not really my goal.

Phineas · 10-02-2009, 02:31 PM

On a side note, can someone explain to me the difference between Romanian Deadlifts and Stiff-Legged Deadlifts? I'm looking at examples online and they look like the same exercise.

gtbmed · 10-03-2009, 09:27 AM

This is just my take:

In a RDL, the knees are bent slightly (to activate the hamstrings) and the hips are pushed back. In a SLDL, the hips are fixed above the legs and the torso lowers by bending at the waist. Usually there's some rounding of the back in a SLDL.

09-30-2009, 12:02 PM	#1
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	Rack Pull vs RDL What is the major difference between a Rack Pull and a Roman Deadlift? To me it seems like the same motion only the RDL goes a little further in the range of motion. "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-30-2009, 12:38 PM	#2
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	From my understanding you are right. Rack pulls(which i found i was doing wrong) need to be done with pins set above knees so there is no focus on hamstrings. More weight can be applied in rack pulls working on the width of back. Its all new to me, so im sure someone with experience can chime in and better explain kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-30-2009, 01:07 PM	#3
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	i would just do deadlifts personally... unless you think your legs dont need any work in which case i would like to direct you back to the stickies 21 5'11" ~175lbs 8% on elec. analyzer

09-30-2009, 02:21 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	You're right, they are essentially the same if the pins are set to a similar level. The difference is the breaking of concentric/eccentric motion. This is analogous to a box squat vs a traditional back squat. Also, rack deadlifts leave room for varying the ROM. Set it to work on your weak area in the deadlift. If you get stuck on the floor, screw rack deadlifts. You should work on speed deadlifts and perhaps platform deadlifts; maybe some rack pulls if you're failing because your grip sucks. If you get stuck half way up, set the pins a little lower than that. If you can't quite lock it out, then set the pin height higher. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-30-2009, 07:08 PM	#6
Pirate! Gatekepper Moderator Join Date: Jun 2004 Location: Texas Posts: 6,173	I like to set the pins just below the knees. Depends on goals. As CowPimp, if it's power you are after, focus on your week spot on deads. That's always been getting it off the ground for me. I like to rotate deads one week and rack pulls the other. My 1-Andro RX Journal

09-30-2009, 06:39 PM	#5
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 122	Would Rack Pulls still fall under the lower pull split? Or, is it upper pull? I've read both that it hits the back more and that it's meant to strengthen the posterior chain. I just started doing them.

10-01-2009, 09:55 AM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Another good thing about rack deadlifts that I didn't mention is the ability to adjust height based on mobility restrictions. I have or have had clients unable to do a deadlift off the ground without rounding in the lumbar spine because of lacking hip mobility. While working on that, we may start by doing rack pulls higher up and slowly lower it down as their mobility improves. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-02-2009, 02:31 PM	#9
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 122	On a side note, can someone explain to me the difference between Romanian Deadlifts and Stiff-Legged Deadlifts? I'm looking at examples online and they look like the same exercise.

10-03-2009, 09:27 AM	#10
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 371	This is just my take: In a RDL, the knees are bent slightly (to activate the hamstrings) and the hips are pushed back. In a SLDL, the hips are fixed above the legs and the torso lowers by bending at the waist. Usually there's some rounding of the back in a SLDL. gtbmed's strength journal

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