Thread: Rack pulls... looking for opinions

I've heard people say rack pulls are an ego lift, but I disagree completely. Not only are they great for adding thickness to your back, they are great for strengthening your lockout with heavy weight which is where I struggle the most.

I have never really done rack pulls because I don't know where I would put them in. I could not handle doing heavy deads and heavy rack pulls in the same week, that would be counter-productive.

I don't do rack pulls because my weak point is getting the weight off the ground. That movement certainly has it's place in training.

Don't much care for them... if your goin though a good bulk cycle I could see the place for them

They're great for grip strength, confidence with heavy weights, and upper back development. Never seen anybody really get any carryover to the deadlift though.

The only reason I do rack pulls is to build my back. There is no ego involved for me. I like to rotate every 3-5 weeks with rack pulls and deadlifts.

I prefer reverse band deads. It's hard to really get your feet in the same groove with a rack pull.

I prefer regular deads, never really did rack pulls but a few times.

Originally Posted by Rodja

I prefer reverse band deads. It's hard to really get your feet in the same groove with a rack pull.

What's the advantage of using bands besides lighten the load a bit?

I've got my biggest traps yet. (not that big for me) from doing them and I don't really do much else to say that it's a coincidence. Now I'm currently at my heaviest though.


Only you know if they are an ego lift. I'm VERY opinionated about ego lifting. But I think racks can help you with deads, but I do them for the back and traps more. I rarely go over 405 on deads. I might do 675 rack pulls with straps and I know many people in my little gym might say oh he's just showing out, but screw them. Cause I know there are guys 50lbs lighter than me that can do 800 with no straps. I just do what I feel I need to do for my goals.

shoulders up and don't let them roll forward or sag. Then I do a few sets of shrugs or static holds with 405 or 315 for good measure.

i really want to work on my forearms and grip strength so i will be going lighter more so i can hold the weight. Perhaps I'll document a Gaz Grip workout later. Grip work is sheer pain for me.

I do them from about 5-6 inches below the knees every 2 to 3 back sessions, but I make sure to use great form and that I am really warmed up well. They will add some thickness to the back but don't let your ego get the best of you.

Merkaba, any experience with using the fat bars or those blue Fatgripz? I used those Fatgripz on all pulling movements and it certainly contributed to a stronger grip and larger forearms.

It fits in nicely on those 8+ rep hypertrophy/assistance sets where the weights are about half-ish of one's 1RM.

Originally Posted by x~factor

What's the advantage of using bands besides lighten the load a bit?

You get the advantage of the usual set-up for deads, but it helps primarily for the lockout section of the deadlift. The top half of the movement will be heavier as the band length shortens and will help to overload the traps/upper back.

Originally Posted by Gazhole

They're great for grip strength, confidence with heavy weights, and upper back development. Never seen anybody really get any carryover to the deadlift though.

You need to start hanging out with some new people then. There is a huge carryover.

i use to do rack pulls and loved it. i use to set the pins just below the knees everyother week after other lat exercises and got a good pump in upper back and traps. it also didnt effect my bad lower back i use to have when i was feeling better and didnt want to re-injure it on regular deads till i was 100%.

Originally Posted by HeavyBomber

You need to start hanging out with some new people then. There is a huge carryover.

Or maybe none of the people i hang out with have a problem locking out heavy weights

Much like Merkaba, my max deadlift is 440 and my rack pull is 705. A friend of mine has a 660 deadlift, and his rack pull is 900+. Every body else has a similar 200-300lb increase during rack pulls.

Never even feel it below the lats during the lift, all the stress seems to be in the lats and traps and that general area. I've seen far more improvement in my deadlift from going the opposite way and standing on a box and deadlifting off the floor with increased ROM and lighter weights rather than rack pulling with less ROM and heavier weights.

Maybe for suited lifters it might be different, but i don't know anybody who uses a suit so i can't really comment on that. All i know is that in a whole range of abilities we have at our gym, very few people have seen carryover from rack pulls that are worth speaking about.

Fun exercise though, and still worth a place in a ME rotation. I also like deads with farmers walks handles. Neutral grip is fun.

Originally Posted by Gazhole

Or maybe none of the people i hang out with have a problem locking out heavy weights

Much like Merkaba, my max deadlift is 440 and my rack pull is 705. A friend of mine has a 660 deadlift, and his rack pull is 900+. Every body else has a similar 200-300lb increase during rack pulls.

Never even feel it below the lats during the lift, all the stress seems to be in the lats and traps and that general area. I've seen far more improvement in my deadlift from going the opposite way and standing on a box and deadlifting off the floor with increased ROM and lighter weights rather than rack pulling with less ROM and heavier weights.

Maybe for suited lifters it might be different, but i don't know anybody who uses a suit so i can't really comment on that. All i know is that in a whole range of abilities we have at our gym, very few people have seen carryover from rack pulls that are worth speaking about.

Fun exercise though, and still worth a place in a ME rotation. I also like deads with farmers walks handles. Neutral grip is fun.

I suit up for all 3 of my lifts & I feel like it get more out of deficit deads than I do from rack pulls. "Weighted Glute-Ham Raises is my favorite tool to build lockout strength for deads.

Originally Posted by Flathead

I suit up for all 3 of my lifts & I feel like it get more out of deficit deads than I do from rack pulls. "Weighted Glute-Ham Raises is my favorite tool to build lockout strength for deads.

I love deficit deads. I've tried a few different heights and it's just a killer exercise.

We really need to get a GHR in our gym. Everybody rigs them up in totally different ways using what we have, it's hilarious. Gotta get a proper one at some point, haha.

Originally Posted by Marat

Merkaba, any experience with using the fat bars or those blue Fatgripz? I used those Fatgripz on all pulling movements and it certainly contributed to a stronger grip and larger forearms.

It fits in nicely on those 8+ rep hypertrophy/assistance sets where the weights are about half-ish of one's 1RM.

I'm primarily in Fitness19...so no fat bars!
I might check out the fat grips though!