Push/Pull split and question for some movements

[CaptainNapalm]

When designing a push/pull program, it's obvious for the most part where the majority of exercises belong but I am having difficulty with the following three: deadlifts, rack pulls, farmers walk

I would assume deadlifts fall under push but when I do rack pulls I find my upper back and traps get blasted more than my legs so I'm tempted to throw them under pull. I've never done farmers walk and would like to start in a month when I start on this program but I would assume this is a full body effort exercise so where would that belong best?

Thanks in advance guys

 

[Built]

Deadlifts are pull.

Farmer walks are part push, part GPP, and part bitch.

 

[PushAndPull]

Farmer walks are part push, part GPP, and part bitch.

Holy shit, this is an awesome post.

 

[Built]

Lol!

 

[unclem]

deads r a once a week exercise, imo, because they take so much out of you. i only train 1 muscle group 1 x a wk now anyway. I use to train each bp 2 xs a wk for the first 12 yrs. then i switched. and yes deads are a pull movement.

 

[unclem]

Deadlifts are pull.

Farmer walks are part push, part GPP, and part bitch.

not being stupid but wt hell is gpp?

 

[Phineas]

I can see why you'd see deadlifts as a push, but they're actually a pull, as it's the hamstrings/glutes pulling primarily.

Rack Pulls are essentially a partial deadlift, and are thus a lower pull. A lot of people classify them as back training because the decreased ROM and increase load reduces work for the hams/glutes and emphasizes the back's isometric tension role a bit more. However, it's a still a leg pulling movement.

Farmer's walks I wouldn't count as push or pull. They're accessory grip work. Throw them in wherever you feel you can. Putting them at the end of a session is a smart idea. I wouldn't do them the day before a pulling workout, though, as pulling requires more grip than pushing, and the walks might leave your forearms sore for your pulling session.