Rack Deads

Nate K · 09-13-2006, 06:43 PM

How high of a position would you start at. I have only done these 2-3 times before and I am going to start using them fairly regularly.

I just want some advice on them from experience.

**IainDaniel** · 09-13-2006, 07:08 PM

Around the knees.

kenwood · 09-13-2006, 07:28 PM

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.

Seanp156 · 09-13-2006, 08:58 PM

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

**CowPimp** · 09-13-2006, 09:21 PM

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

Seanp156 · 09-14-2006, 11:37 AM

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

**P-funk** · 09-14-2006, 11:55 AM

train a variety of positions.

**CowPimp** · 09-14-2006, 01:17 PM

Quote:

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.

Seanp156 · 09-14-2006, 02:48 PM

Quote:

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...

Phred · 09-14-2006, 04:32 PM

Quote:

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.

**CowPimp** · 09-14-2006, 08:29 PM

Quote:

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.

Seanp156 · 09-14-2006, 09:24 PM

One thing funny about my gym is there are no 35 plates... Just 2.5, 5, 10, 25, 45, and 100's.

09-13-2006, 06:43 PM	#1
Nate K Registered User Join Date: Nov 2004 Posts: 1,663 Photos: 3	Rack Deads BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com How high of a position would you start at. I have only done these 2-3 times before and I am going to start using them fairly regularly. I just want some advice on them from experience.

09-13-2006, 07:08 PM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,128	Around the knees.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

09-13-2006, 08:58 PM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	I usually start mine right at the bottom of my kneecap, or ~ 1 inch below them.
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09-13-2006, 09:21 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I suggest starting somewhere around your weakest point on the deadlift, preferrably an inch or so lower than that.
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09-14-2006, 11:37 AM	#6
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	So I take it rack deads are pretty much useless if you're slowest off the floor?
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09-13-2006, 07:28 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	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.

09-14-2006, 11:55 AM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	train a variety of positions.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-14-2006, 09:24 PM	#12
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	One thing funny about my gym is there are no 35 plates... Just 2.5, 5, 10, 25, 45, and 100's.
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