Rack Pulls - 500 x 10

[Bsure12345]

Hardly a rack pull, the starting point is well above the knee! this is more of a row/shrug hybrid exercise, cant call it grip work either because he is using straps. Rack pulls are from 1" to 4" BELOW the knee.

[krautstampflsepp]

@Bsure12345 yes and no. I think this is the upper limit of what I call a rack pull. you're right anyways, mostly they are done below the knee caps, but a lot of athletes (including me) have their "sticking points" above the knee caps, and thats the reason for the high bar position.

[blaste]

@lemonme123 i only deadlift about 264 pounds and i use lifting gloves, u mad?

[masterfaceblaster1]

I thought normally rack pulls were done a bit below or at knee level. Good stuff nonetheless.

[22ImHuge22]

@masterfaceblaster1 They are, when they are done from the knees at really heavy poundage they work mostly grip, traps and a bit of your lower back. Most that tend to do a version of the deadlift like this would tend to go from mid shin like DY did

[TimQuint72]

yeah who is the doosh that reckons you isolate forearms. curls are shit for your wrists, all upper body movements that involve gripping something are working your forearms sufficiently. waiting for someone to argue so i can send a photo through of one of my forearms to pacify them =P

[lemonme123]

@kritas01 lol i wrote my comment soo long ago i cant even remember writing it (srs). My philosophy on training has changed a lot and i agree isolating forearms is pretty much unnecessary.

[HawksleyRush]

Fuaaaark, put some weights back so other people can train, got the whole gym on that bar...

[jinunit]

9 people can't rack pull 500 x 10.

[cinemafiend]

Yeah - it does not matter if you use straps on deadlifts... until you injure your rotator cuff on a heavy pull.

Your rotator cuff is engaged by your grip and straps disengage grip from the exercise. Thus leaving your rotator cuffs vulnerable to injury - check out Mark Rippetoe's writing for more information on straps...

[MetaIhead89]

Can you replace BB Row with this?

[JCamacho123]

@MetaIhead89 rows hit thickness of back. this is just lower back for that christmas tree look

[TiN0350]

rack pulls also work great for lock out, and cleans

[rafrecky]

@dannyJmac1980 isn't the purpose of a rack pull to build on concentric strength? This in turn leads to a greater rate of force development for the pull in OL.

[OldtimeChris]

Thats a strong bar, mine bends like hell when i do that with over 500

[soapsdz]

ummm thats 495 buddy

[customphoenixwings]

STALIOSS CONTASS STALLIOOSSS

[matklstrength]

he is also using a double overhand grip, which is extremely difficult at this weight.

[Poontangist]

gotta get that quick look around to make sure everyones watchin!

[Ikefis]

great exercise. good technique. builds upper back thickness, strengthens lower back. So few fully understand power training. Too much "muscle and fitness" nonsense.

[DeviantArtNY]

@Ikefis Totally agree with that statement...

[dannyJmac1980]

krautstampflsepp I know that if u don't stop and rest on the rack bar and do a continues rep u put ur muscle under more strain n stress n do creatate more growth.... Dorian Yates partial dead lifts r perfect example and u argue with his methods..all u know is what make a exercise easy

[dannyJmac1980]

Pointless exercise remove the racks n use muscular static strenght to stop then lock out n repeat instead of resting in doin a 1/4 dead lift

[krautstampflsepp]

@dannyJmac1980 you dont know how to rack pull, then you don't know much about training at all

[VolcomStone8530]

@dannyJmac1980

Pointless? Far from it. This is a great substitute for deadlifts. I used this in place of deadlifts for 2 months. Made excellent gains on my deadlift when I started doing them again.

[WHOLETTHECATSOUTMEOW]

Good pulls man! Keep it up

[ATERIFA]

omgomgomg i work out in the same type of shorts! well...i used too. bad sport injuries made me flimsy haha. im motivated again! thanks mate.

[Beavboy69]

Fair play mate, 110% going in there :D

[WuTang011]

This is how you caught attention in the gym. Not some wimps grunting while barely curling 60lbs.

[ScottMax4]

Love doing rack pull singles. just keep slapping on plates till the bar bends

[fogonabomba2]

Don't rest the barbel... Only touch on "floor"

[MikeWeezie]

@fogonabomba2 you gotta rest with the barbell.. the name deadlift comes from that!

the same goes for Rack Pulls.. the exercise should only be hard when you push it from the floor/pins

[badookoo]

Rack Pulls have been shown to activate hamstrings more so than Romanian Deadlifts. I do them from just below knee level to lockout.

[jvasquez72]

shit is crazy ..but wen i do it i hold it for longer..well not ass much weight

[Sh4ft07]

siiiiiiick ;)

[abrighterview]

Pretty solid, I love rack pulls, I've just added them to one of my back days, I guess there isn't another exercise that allows you to lift so much for so many reps. Your form drops a bit in the last few reps, but you've probably sorted that out by now.

[Ondrasss69]

New Dedlift:D???

[john3047X]

i got that once today!!!! lol!!! but im only 19 still so im gettin there! you inspire the hell outta me btw, nice vids.

[CBoavida]

This maybe a stupid question but,

can you put the rack pull suports higher or lower?

[MattP343]

yes.

[mrswolls]

what does this work on

[MattP343]

the upper movement of the deadlift

[PardonMySanity]

Traps, rear delts, lats, core stabilisers, gluts, hams, quads. It's a pretty compound exercise but most of the focus is the upper back and glutes.

[stfuandLiftBtCh]

rack pulls are for pussys!!!!! do some deadlift. fuckinA

[lgnlint]

he probably does both, rack pulls and deadlifts are both great exercises

[Chr0ma100]

Whats with the disco shrug move? Stop that...

[Chr0ma100]

Whats with the disco shrug move? Stop that...

[piecharthosen]

@lgnlint repped but 'you should train forearms on there [sic] own anyway' - what does this mean? surely you don't mean forearm curls??

[Machx72]

That works different muscles, douchenozzle. Learn about it before you act like some half-assed personal trainer.

[donovanbrambila]

@stfuandLiftBtCh Why? Why should he do deadlifts and not rack pulls?

[PowerTia86]

not knee level

[PardonMySanity]

those cages are very finicky, for me its always below or above the knees

[abrighterview]

Doesn't matter that much, but you could always place something under your feet to elevate your knee level if it really bothers you.

[lemonme123]

i dont think it really matter if you use straps on deads. Deadlifts are a lower back exercise, if u use straps on your heavy sets u can work ur lower back harder. It doesnt matter if u cheat ur forearms out slighty. You should train forearms on there own anyway. However wearing lifting gloves the whole time, unless ur pulling insane (and i mean insane!) weights, is just pussy.

[EliteExtra]

lol deads arnt a lower back exercise. deads hit my back from upper traps to lower erectors including lats. they also hit shoulders, forearms, bi's, hams, glutes, quads, abs and some styles slightly work the calves

[jussepapi]

Deads' target is the lower back. They also work the stuff you mentioned, yes, but the lower back is its primary target

[EliteExtra]

actually the primary muscle group involved is the posterior chain

if a person has a weak lower back they may feel the lift in the lower back the most, just the same if someoen has weak forearms they find gripping it the hardest

[jjsgraphics]

If you fell dead-lifts in your lower-back you are defiantly rounding your back. Dead-lifts are all posterior chain.

[cheeseboy451]

Wrong. Deadlift is posterior chain, but the erector spinae, which runs vertically along your back down to your glutes, is part of that chain. You shouldn't feel it especially more in your lower back, but its a weak area for many people - you can "feel it" (and that can mean different things) in your lower back and still be doing it right.

[BaconLicker]

@cheeseboy451 Yes you should feel it in your lower back more on rack pulls, given that your back is made to do a lot more of the work in rack pulls as you are usually unable to drive through your legs as you are with deadlifts.

[abrighterview]

Huh? Why? You're lifting in the final part of the deadlift after the hams, glutes, and lower back have been involved the most. I suppose that you should feel it in your lower back more than in the hams and glutes, but certainly not more than the upper back, arms, and traps, not if your form is good.

[NoPlaceForLoafers]

@lemonme123 Totally agree! Why cut your posterior chain exercises short because your forearms are giving out?



[DuDe1040]

@lemonme123 you are wanna be tough guy...LAME

[wafflecushioned]

@lemonme123 No one cares what you think.

[Keon994]

@lemonme123 No it's not pussy in my opinion to wear gloves while deadlifting. Although I think it is pussy to wear gloves for all lifts. My calluses always rip off while doing deadlifts so I wear gloves while deadlifting to prevent them from ripping off. Also if my calluses rip of while deadlifting my other lifts suffer because they are bleeding and it stings as fuck to grip a bar with open sores on the hand.

[saulhudson420]

@lemonme123 Wearing gloves doesn't make you a pussy. If you're lifting respectable weight, you're going to need them. I pump iron to tear up my muscle, not to build callous on my hands. Besides, woman don't like rough hands ;)

[therajraj69]

Doing deadlifts/Rackpulls with flexed elbows is a good way to tear a bicep tendon. Elbows should be taught throughout the movement. Otherwise impressive weight.

[superpolishpower]

If you use and under over grip you can eliminate the straps.. And build grip strength... Old school BB used to train that way... The only things I use straps on are shrugs and rows.. Minimize the use of straps on what your doing.

[redSOXnation1988]

does building grip strength gives you a better forearm development ?? .... i dont train forearms at all .... and im staring to see how they are lagging compared to my bis and tris ..... i only use straps on back day .... also for my traps .... would say rack pulls works better than doing barbell shrugs ... or should i incorporate them both on my trap workout ...... i usually do traps on shoulder day .....

[superpolishpower]

the answer to that is yes...

[donovanbrambila]

@superpolishpower The answer to that is actually no. Static grip strength, that is holding a bar, has no correlation to forearm development.

[EliteExtra]

never use straps if your bothered about forearms and/or grip strength bro

[tselegala]

never say never...i sometimes use straps for deadlifts and heavy shrugs yet i am strong enough to close the coc#3 with each hand...I train grip separately...

[Bsnakes]

you should eliminate the use of straps as much as possible, I agree with that. But, there is the issue of the fact that over-under grip can cause the weight to be distributed differently in your hands. the hand holding the bar underhand will hold the weight lower. It can strain biceps that way. Only thing to do with uver under imo is singles.

[superpolishpower]

The way to fix that is one hand under one set then in the next set its over not under... Try that.. I do rack pulls and deadlifts not just for back but also grip strength and forearm development.. This and high rep rows will really develop your grip... Do the rows without straps...

[superpolishpower]

I think the guys cheating the weight up with that additional motion... Keep the motion strict fool... And sqeeze your shoulder blades together to emphasize the back..

[LaxorSharkLikeFlaw]

His arms aren't bent when the lift is performed and he is not hyperextending really, what he does is locking out his glutes. Great form.

[hardedgecustom]

noob comment below, these are rackpulls ... well done, beastly back building ...

[BigJavs]

50lb bar

[BestLifeUSUCK]

if you did these without the straps that would be impressive.

[tanzsab]

This is good for the traps :)

[Lnrd907]

Does that exercise hurt your back?  What muscles are being worked?

[MerkabaStar]

Good form....

Don't know how you worked it out to burning down the house or whatever its called. haha

[cGeer15]

Your videos kick ass, but why the bounce before each rep? You're moving an awful lot of weight, and couldn't that be dangerous for your biceps and elbow joint- I'm playing Devil's Advocate becasue you can easily Rack DL the weight. But those bent arm DL's can be pretty dangerous, and it looks like you're a fine cunt hair away from that. You could obviously still lift the same amount by locking your triceps first. Just observing. Great Lifting!

[Robertthebob]

You got more then that..

[Ramenbowl]

Nice mate, 500 rack pull for 10 is beastly. I love how I can check through your videos to correct my own lifting form lol!

[Musclevideofreak]

Dude, you are the man !

[stonermike]

Nice:D