Thread: deadlifts ftw

rack deadlifts are performing a deadlift on a weight that is raised off the ground (say starting around knee level) on a rack
full deadlifts would of course be a full range of motion starting from the ground

rack deadlifts take out the use of you quads (usually) due to the high starting point which places more emphasis on the back and hamstrings

as to which exercise is more beneficial, i'm not sure. of course id say the full range of motion with deadlifts are but there are differnt exercises for different goals

hmm intersesting

i thought the rack was just an optional start/finish point for DLs. all reps are still full ROM aren't they?

Originally Posted by The13ig13adWolf

i thought the rack was just an optional start/finish point for DLs. all reps are still full ROM aren't they?

rack deadlits are when you pull off the rack set typically at your sticking point. Like when olympic lifters pull from blocks. Same idea. At least that is what it means to me when I write it.

Originally Posted by The13ig13adWolf

i thought the rack was just an optional start/finish point for DLs. all reps are still full ROM aren't they?

Originally Posted by P-funk

rack deadlits are when you pull off the rack set typically at your sticking point. Like when olympic lifters pull from blocks. Same idea. At least that is what it means to me when I write it.

Would the sticking point mean the most difficult part of the lift for someone?

Originally Posted by fufu

Would the sticking point mean the most difficult part of the lift for someone?

Originally Posted by Triple Threat

Noice!

Originally Posted by The13ig13adWolf

i thought the rack was just an optional start/finish point for DLs. all reps are still full ROM aren't they?

I'm with you Wolf, it might not be the standard definition of "rack deadlifts", but it's the way I do them. Use the safety rails of a squat rack to rest the bar, lift, step back, complete exercise, put back on rails, lather, rinse, repeat. Makes changing plates LOTS easier.

Originally Posted by ALBOB

I'm with you Wolf, it might not be the standard definition of "rack deadlifts", but it's the way I do them. Use the safety rails of a squat rack to rest the bar, lift, step back, complete exercise, put back on rails, lather, rinse, repeat. Makes changing plates LOTS easier.

I have been thinking of trying this. For me, the first reps is alwasys the hardest. I figure If I am already standing, when I let the weight down it will be easier to lift it up - rather than pulling it from the ground to start with.

Originally Posted by ALBOB

I'm with you Wolf, it might not be the standard definition of "rack deadlifts", but it's the way I do them. Use the safety rails of a squat rack to rest the bar, lift, step back, complete exercise, put back on rails, lather, rinse, repeat. Makes changing plates LOTS easier.

Rack deadlifts are when you are deadlifting OFF the rack and finishing ON the rack...If I understand you correctly you are just using the rack as a means of loading and unloading plates...but you actually step back and lower the weight all the way to the ground and deadlift off the ground right??

Originally Posted by PWGriffin

Rack deadlifts are when you are deadlifting OFF the rack and finishing ON the rack...If I understand you correctly you are just using the rack as a means of loading and unloading plates...but you actually step back and lower the weight all the way to the ground and deadlift off the ground right??

not to the best of my knowledge PW
the way I have been doing RDL's (even though I switched to full deads, and now I'm taking a few weeks away from those due to lower back stress) have been doing the actual ROM on top the rack. in other words the rep started and finished on the rack...
it isolates your quads out of the movement..... moreso your knees dont extend as much as you would on a full deadlift. places a shitload more emphasis on your back, at least when i did it. hamstrings also get hit harder as well, as generally you are doing a stiff legged deadlift if the rack weight if high enough

when i did rack deadlifts my back was around parallel with the ground.... this was partially because i worked legs two days after my back day
again, to the best of my knowledge, at this point to the end of the motion the majority of the exercise dealt with the lower back. below parralel more emphasis is on the hamstrings and hips.

Originally Posted by PWGriffin

Rack deadlifts are when you are deadlifting OFF the rack and finishing ON the rack...If I understand you correctly you are just using the rack as a means of loading and unloading plates...but you actually step back and lower the weight all the way to the ground and deadlift off the ground right??

Absolutely correct. I still get a full range of motion while doing the exercise, but it's much easier to load and unload the bar.

P.S. to fufu: You're correct, the first rep is easier when you start from the top. Because of this you have to be very careful not to bounce the weight off the floor. This defeats the purpose of doing the exercise and usually brings down the wrath of the gym staff.

Originally Posted by ALBOB

Absolutely correct. I still get a full range of motion while doing the exercise, but it's much easier to load and unload the bar.

P.S. to fufu: You're correct, the first rep is easier when you start from the top. Because of this you have to be very careful not to bounce the weight off the floor. This defeats the purpose of doing the exercise and usually brings down the wrath of the gym staff.

Indeed. I like to touch the ground as lightly as possible. Well maybe not, but lightly none the less.

I view a rack lift being in the power rack limiting the rom and working only on the sticking point. It is also a way to avoid injury if a full ROM hurts your lower back..........or if you are just old like me!

I know you didn't just say deadlifts for the win...

Originally Posted by myCATpowerlifts

I know you didn't just say deadlifts for the win...

I oh did. I did.

Because of the length of my hamstring in proportion to the rest of me, I usually go 4 or so inches below the knee in full range deadlifts.

i have been doing rack deadlifts for the past few wks. i like them ..basically b/c its easier to take an put weight on ...my deadlift max has gone up since i have been doing these

Originally Posted by Hlanderr

not to the best of my knowledge PW
the way I have been doing RDL's (even though I switched to full deads, and now I'm taking a few weeks away from those due to lower back stress) have been doing the actual ROM on top the rack. in other words the rep started and finished on the rack...
it isolates your quads out of the movement..... moreso your knees dont extend as much as you would on a full deadlift. places a shitload more emphasis on your back, at least when i did it. hamstrings also get hit harder as well, as generally you are doing a stiff legged deadlift if the rack weight if high enough

when i did rack deadlifts my back was around parallel with the ground.... this was partially because i worked legs two days after my back day
again, to the best of my knowledge, at this point to the end of the motion the majority of the exercise dealt with the lower back. below parralel more emphasis is on the hamstrings and hips.

My definition and ur definition of RDL's is the same brother

Rack deadlifts are when you are deadlifting OFF the rack and finishing ON the rack

My example was me trying to understand what albob was doing...

BTW I went and saw a chiro today about my back and he did some adjustments...he also said that my hams are WAY too tight...and that could be what's placing stress on my lower back by pulling everything downward in addition to me injuring my back lifting a while ago...I'm scheduling another appointment with him at the end of the week and if I don't see any improvement he's going to take x rays...I'm thinking of trying to light ATG squats tomorrow just to see how it feels...

while on this subject when i dead lift i stand on a 4'' platform and have seen a few others doing it this way at the gym as to get a better range of motion. last week when doing them that way 2 other guys at the gym mentioned that it was bad and just asking for a lower back injury. what do you all think

Originally Posted by PWGriffin

My definition and ur definition of RDL's is the same brother



My example was me trying to understand what albob was doing...

BTW I went and saw a chiro today about my back and he did some adjustments...he also said that my hams are WAY too tight...and that could be what's placing stress on my lower back by pulling everything downward in addition to me injuring my back lifting a while ago...I'm scheduling another appointment with him at the end of the week and if I don't see any improvement he's going to take x rays...I'm thinking of trying to light ATG squats tomorrow just to see how it feels...

Word man...... that makes a lot of sense.... hamstrings pulling the lower back down.... never thought of that
hope things go well

Originally Posted by duece

while on this subject when i dead lift i stand on a 4'' platform and have seen a few others doing it this way at the gym as to get a better range of motion. last week when doing them that way 2 other guys at the gym mentioned that it was bad and just asking for a lower back injury. what do you all think

Well I would think you would have to limit your weight if you are doing that. I would not go heavy in that manner. It puts your put in a kind of awkward position at the bottom.