Dead Lift Rack Pulls Qs and my back workout

[triathloncoach]

My back work out is as follows

Hang Cleans - 10 sets
Deadlifts - 5 sets

(generally in the 3-5 rep range. I go heavy!! For me.

As a triathlete I run and bike for hours each week. Plus my squat workout is brutal. My legs are overtrained.

Do the rackpulls put greater emphasis on the back?

How high off the ground should the bottom of the plate be?

I may replace the deadlifts with rackpulls.

 

[VTliftVT]

Do the rackpulls put greater emphasis on the back?

How high off the ground should the bottom of the plate be?

I may replace the deadlifts with rackpulls.

Rack deads allow me to focus the movement far more on my back than my legs. You'll still get a little glute/ham action in there but not nearly to the extend deads from the floor will involve.

I like to put the pins that the straight bar rests on in the squat rack a couple of inches below my knee.

 

[hawkmoon]

I pull from just under my knees and hardly feel it in my legs.
Work great for isolating the back with big weight.

 

[natabolic]

i pull from about mid kneecap height. i wake up feeling like ive been hit by a train every time.

 

[Little Bear]

I've pulled below my knee, at the knee cap, and slightly above my knee. I personally feel it in my lats more with slightly above my knee cap.

Of course I am like 5'2" so in reality the range of motion is slightly different for each person lol