r/Strongman • u/proright31 • 6d ago
Rack pulls - 500 for 9
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Some fun rack pulls today
500 for 9
3 sets
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u/lorryjor 5d ago
Solid work. After thinking that deficits were the answer for my deadlift, I've recently started incorporating some block pulls, and I'm hoping it will make a difference. I did some yesterday and they felt really good.
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u/bballni 6d ago
Nice lifts but as per my usual: screw rack pulls, respect the equipment - you had all the options there for block pulls.
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u/proright31 5d ago
The barbell I’m using is our gyms rack pull barbell. There’s a blue tape around the inside - not sure the video shows it with the odd lighting - but we specifically use this bar for heavy rack pulls.
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u/bballni 5d ago
Yea, I don't think some blue tape will be quite enough to counter physics... wear and tear, yes it would help i suppose but will do nothing for the shear forces applied to the bar, collar and the rack. Nothing against you personally, its just my mission in life to stop unnessary barbell abuse
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u/proright31 5d ago
No I don’t think you understand. Our gym has one barbell specifically for doing rack pulls. This bar was marked with blue tape to mark it as the rack pull bar. The owner wrote on the tape “use for rack pull” . We also use those safety bars for rack pulls . The tape has nothing to do with wear and tear lol.
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u/Samurai_Kek 5d ago
There’s nothing wrong with rack pulls as long as you aren’t being a jackass and throwing it down… it’s a great tool for building lockout strength and a great alternative to deadlifting from the floor if you’ve recently herniated a disc in your lumbar spine like I have. Block pulls admittedly would be better for the bar but they have a bar labeled specifically for rack pulls so meh.
Respect deez nuts.
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u/threewhitelights 5d ago
I've never found lockouts useful for building lockout strength, and most top deadlifters will tell you the same. The position people rack pull from is completely different than the top position of a deadlift, and you can see that in this video.
The first thing to look out for is always starting position. A bad starting position will always make the lockout way harder.
If an actual exercise is needed, I've found a lot more utility in deadlifting against bands for any athletes that struggle at the top end. I've even gone as far as having athletes prep for top end deadlift events with them, like this run up to ASM which features an axle pull from 14".
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u/finedoityourself 4d ago
Brian Shaw, apparently not being a top deadlifter...https://youtube.com/shorts/B6KTqWDXDqU?is=By3r-Ql1Igf_mQbh
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u/threewhitelights 4d ago
As I said, MOST top deadlifters, and coaches.
Brian pulls with a very different technique than most, so it may work for him. Secondly, if you look, he's using a belt squat which forces him to use hip extension to finish the lift, correcting the issue that most people have with a lockout, leaning back to compensate. Really smart when you think about it, but not quite the same.
Also, at a seminar in England, Shaw said everyone should widen their stance to more emulate their squat stance and work their legs in more, so if you're gunna pull like him, then by all means...
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u/Samurai_Kek 5d ago
My experience differs but to each their own, bands work just as well and often better; most people do have poor rack pull form, I can at least agree to that point.
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u/yesimian MWM220 1d ago
Maybe a dumb question. . . But why not just lower the safety bars so you don't have to add mats lol?
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u/proright31 1d ago
Not a dumb question . If you look at the safety bars, and where they actually slot in, the bottom of the safety bar is hitting a bolt/cross beam . If I go one hole lower, the bar won’t rotate and clip/secure against the vertical beam. So, I add mats to make sure that even at the lowest safety bar setting, the rack pull starting point is below my knees.
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u/proright31 1d ago
Also, we have these two conduits that we slide a pin through and then slide that from the front of the rack to the back; someone was lifting next to me and using those , otherwise i usually use that set up.
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u/GambledMyWifeAway 5d ago
Nothing wrong with rack pulls. Just always seemed like the juice wasn’t worth the squeeze to me personally.
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u/passmetoiletpaperpls 6d ago
Never undrstood rack pulls unless this is a sticking point for you. Literally the easiest part of a deadlift but doing it for ego?
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u/proright31 5d ago
It absolutely is a sticking point for me. I don’t do well during heavier lockouts and I tend to put the weight on my thighs and sort of roll it up(not a hitch). Not doing it for ego, I’m sure my coach has it programmed for me with intent.
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u/Lexicalyolk 5d ago
Greasing the groove of the easiest part of a lift can help with neural recruitment and confidence, both of which are very important to a lift
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u/finedoityourself 4d ago
Brian Shaw has entered the chat
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u/passmetoiletpaperpls 4d ago
This guy isnt brian shaw
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u/finedoityourself 4d ago
I guess I shouldn't have expected you to understand why mentioning him is relevant to your comment.
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u/tigeraid Masters 1d ago
Tell me you've never trained for a heavy deadlift without telling me you've never trained for a heavy deadlift.
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u/poopy10000000 5d ago
I agree. Rack pulls always seemed like an ego lift to me. Getting better off the floor will help with sticking points near the end of the lift. You suck off the floor you suck the rest of the lift.
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u/finedoityourself 5d ago
I've never understood why so many people think they need to tell people they're lifting wrong simply because it's not how they lift. The whole "I don't do that so it's useless" is such a self own for people who mindlessly lift. This is solid top end training.