Rack Lift!!!

[stfuandliftbtch]

Sup guys. I kind of feel like doing some rack lifts today..i have never done rack lifts but i really feel like doing them in a few hours. Anyone here use/incorporate rack lifts in their routine?

I think i might do it for my last exercise.

 

[Ezskanken]

Check out Suprfast log, I think he has a video in there of rack lifts...I think.

 

[njc]

Ive been doing deadlifts, rack lifts, pullups, and then one arm rows (in that order) for my recent back routines. Its been working great.

 

[XYZ]

Sup guys. I kind of feel like doing some rack lifts today..i have never done rack lifts but i really feel like doing them in a few hours. Anyone here use/incorporate rack lifts in their routine?

I think i might do it for my last exercise.

Do them first as they tax the CNS.

Go to a squat rack and pull out the safety bars. Set them just below your knees, preform like a deadlift.

You can use more weight than a normal deadlift as you're not traveling the full distance from the floor to the standing position.

 

[pwloiacano]

I have also been incorporating these into my back workouts. I set the safety bars as stated above just under the knees. When you pull up, really try to squeeze at the top. A great exercise for the upper back and traps!

 

[GearsMcGilf]

Yes, that's where someone racks you in the balls whilst you're doing curls. I'd only incorporate that into my training every 3 weeks and no drop sets. Also make sure you choose a spotter with at least a size 13 shoe, other wise you won't get the proper pum so that you can feel it the next day.

GICH!

 

[Kenny Croxdale]

Sup guys. I kind of feel like doing some rack lifts today..i have never done rack lifts but i really feel like doing them in a few hours. Anyone here use/incorporate rack lifts in their routine?

I think i might do it for my last exercise.

Partial Rack Movements

Performing them last works for movements like squats, the bench press, press, and sumo deadlift.

Top End Strength

The reason is that the top end of those lifts is never really overloaded during the full range movement.

Postactivation Potentiation (PAP)

This is another method of performing partial rack movements. It is commonly called "Complex Training" and/or "Contrast Training".

Supersets

What you do is perform a heavy partial movement, rest 3 minutes or longer and then perform a light movement.

Example:

1) Heavy Partial Rack Bench Press

2) Lighter Full Range Bench Press

Lighter Set Determines You Training Effect

Hypertrophy/Bodybuilding Complex Training

1) Heavy Partial Rank Bench Press
1-3 Repetitions with 85% Plus 1RM (Repetition Max. Max being your max heavy partial repetition)

2) Lighter Full Range Bench Press
6-12 Repetitions X 70-80 % of 1RM

Effect

What this does is allow you to perform more reps and/or weight with the full range movement.

Power and Speed Complexes

The same application applies in training for power and speed with some modifications.

You alternate between these the Heavy Partial and the Lighter Full Range Bench Press.

Kenny Croxdale

 

[the_predator]

I use the rack all the time. I think it is one of the most useful tools in the gym. I wish my gym had more then one, but anyway. I use if for chest, legs, and back. I do quarters, partials, half stops, and my favorite...dead stops. If used properly the rack can be a great strength building tool.

 

[aminoman74]

I do these when i do deads i love them.Usualy my legs are fried from doing legs the day or 2 before so they wont hit the quad as hard as doing them on the floor.