Thread: Rack Deadlift? What is it?

A rack deadlift is done in a power cage (rack). You set the safety bars at whatever height you want, and perform the deadlift starting from that height.

Won't that continue to work my legs again? Is there a different form I should take in order to target more of my back?

Originally Posted by TheStuff

Won't that continue to work my legs again? Is there a different form I should take in order to target more of my back?

If you set the pins at the right height it will take most of the legs out of the movement and the back will have to do most of the work .

Yea just finished workout, I'm guessing it works your lower back the most I'm hoping or I did the form wrong.

If you're trying to hit the lower back, try hyperextensions.

I'm trying to figure out where rack deadlifts are targeting, I felt it more in my lower back than anywhere else. That's where it should hit correct?

I have hyper extensions in my routine.

Originally Posted by TheStuff

I'm trying to figure out where rack deadlifts are targeting, I felt it more in my lower back than anywhere else. That's where it should hit correct?

I have hyper extensions in my routine.

Thats what I use them for.

I see no point in doing them unless you are weak at lockout.
all deadlifts are for the lower body in my opinion, some muscles in your back get worked isometrically (erectors, traps), so I don't see how a rack deadlift targets your back more than a regular dead, if anything the regular dead uses your back more, just because it is is getting worked for a longer ROM isometrically.

Originally Posted by mike456

I see no point in doing them unless you are weak at lockout.
all deadlifts are for the lower body in my opinion, some muscles in your back get worked isometrically (erectors, traps), so I don't see how a rack deadlift targets your back more than a regular dead, if anything the regular dead uses your back more, just because it is is getting worked for a longer ROM isometrically.

meh, I think they are a good exercise, even if you don't have a problem with lock outs. they work the back more because the form is concentracted only to that ROM that deals with back extension, and it limits the hip extension portion that you get when you go from the floor.

Originally Posted by P-funk

meh, I think they are a good exercise, even if you don't have a problem with lock outs. they work the back more because the form is concentracted only to that ROM that deals with back extension, and it limits the hip extension portion that you get when you go from the floor.

what muscles in the back extend the back? I though that was the glutes and hamstrings... or are you talking about the thoracic spine?

Originally Posted by mike456

what muscles in the back extend the back? I though that was the glutes and hamstrings... or are you talking about the thoracic spine?

glutes and hamstrings extend the hips.

I am talking about the erectors.

Sounds interesting, I'm gonna try it today

Originally Posted by P-funk

meh, I think they are a good exercise, even if you don't have a problem with lock outs. they work the back more because the form is concentracted only to that ROM that deals with back extension, and it limits the hip extension portion that you get when you go from the floor.

Hey P-funk, I have been doing my RDL's in the power rack recently, mainly because i can set the pins at the lowest spot, and rest the bar there every rep, so i can pull it from a dead stop, instead of using elastic energy. My back is straight and parallel to the floor, butt is out and knees are bent slightly, so I know I'm getting a full range of motion. Do you see any negatives doing them this way as opposed to the standard?

I did try it, and I did 675lbs for 1 rep...
That's a record for me, I felt like I could've done more, but I was happy with that, plus, I didn't want to injure myself. It was mostly a lock out though, just moving the bar a few inches...

Originally Posted by LoadedBats

Hey P-funk, I have been doing my RDL's in the power rack recently, mainly because i can set the pins at the lowest spot, and rest the bar there every rep, so i can pull it from a dead stop, instead of using elastic energy. My back is straight and parallel to the floor, butt is out and knees are bent slightly, so I know I'm getting a full range of motion. Do you see any negatives doing them this way as opposed to the standard?

well, what you are doing is a rack pull then.

if you don't want to use elastic energy and want to work on stability, lower the weight, and do an isometric hold before performing the concentric.

ahh, sounds good. I'll try the hold at the bottom, thanks for the reply.

Rack deads isolate your back more and if you do heavy rack pulls, they work everything from your traps down to your lower back.

Originally Posted by overboard

Rack deads isolate your back more and if you do heavy rack pulls, they work everything from your traps down to your lower back.

I love it

Rack deadlifts are also great for the glutes. Getting that last little bit of hip extension is largely a function of the glutes because of the orientation of the pelvis. Also, your spinal erectors and core musculature get a solid workout as stated, because you can use heavier loads.