Thread: Rack Deads

Around the knees.

depends. IMO their only useful for only to get through the sticking point on the lift.

if your stuck at the top of the lift then place the pin justa bit above the knees
if your stuck at the bottom then well work on that.
if your stuck in the middle of the lift then place then 1"-knee level.

I usually start mine right at the bottom of my kneecap, or ~ 1 inch below them.

I suggest starting somewhere around your weakest point on the deadlift, preferrably an inch or so lower than that.

So I take it rack deads are pretty much useless if you're slowest off the floor?

train a variety of positions.

Originally Posted by Seanp156

So I take it rack deads are pretty much useless if you're slowest off the floor?

I wouldn't call them useless, but I still think if you are weak off the floor you should be working to fix the problem. Train your weaknesses, not your strong points.

Originally Posted by CowPimp

I wouldn't call them useless, but I still think if you are weak off the floor you should be working to fix the problem. Train your weaknesses, not your strong points.

I have another question... If you're slowest off the floor, is pulling from a deficit(platform) beneficial even if you're only using ~50% of you're 1RM from the floor deadlift? I'm not comfortable using much more weight than that off a platform...

Originally Posted by Seanp156

I have another question... If you're slowest off the floor, is pulling from a deficit(platform) beneficial even if you're only using ~50% of you're 1RM from the floor deadlift? I'm not comfortable using much more weight than that off a platform...

I suspect a defficiet pulling position is OK, but for traditional DLs, I would not go much more than a few inches lower than nutural (sp).

I will pull from a platform if I am trying to target my hammies with a stiff (not straight) leg DL. I get more ROM at the bottom. I still lift in a rack, but my home built platform puts the bar at ankle height - for a good stretch at the bottom.

Originally Posted by Seanp156

I have another question... If you're slowest off the floor, is pulling from a deficit(platform) beneficial even if you're only using ~50% of you're 1RM from the floor deadlift? I'm not comfortable using much more weight than that off a platform...

Yeah, if you do it explosively. Also, you don't need to go nuts witht he deficit. I have used half an aerobic step or a facedown 45 pound plate before. You could also load the bar with 35s and smaller. The deficit doesn't need to be that big.