rack deads......WOW!!

[robdarock]

I have been doing these for about a month now, and I can already tell my back seems tight and pumped alot of the time. From my traps all the way down to my lumbar feels incredible. I have been doing higher reps, 12-15 range and usually have 5 plates per side. I really notice a difference with the higher reps

 

[Gavin Kane]

Agreed, one of my all time favorites. I quit doing full deads years ago when I retired from competing and added rack deads at the knee into my back workout. Like you, I do higher reps.

 

[bigheinz]

Is it like the dead lifts but partial? do you have a pic?

 

[Gavin Kane]

Yes BigHeinz, you set the pins on the power rack to just below your knee caps. You then do deadlifts in a limited range of motion, instead of from the floor. You can really load up the plates and they hit the mid back and traps really hard.

 

[bigheinz]

Ok thanks i will try it, thanks

 

[Gavin Kane]

BigHeinz, this site has info and a video to watch if that helps.

http://www.fitrex.com/fitness_info/exercise80.html

 

[2thmaker]

I only do rack deads. I can go heavier and I feel it works my back more.

 

[DOGMA]

I usually place the pin's a mid shin level.. Should I raise the pin's?? Is the point to remove the quads completely from the movement?

I really like this because the clanging plates and banging against the pin's scares the fat ladies that have taken over my gym. Damn body pump classes....LOL

 

[bigheinz]

I never did this before, i will try it.

 

[Beta]

This is a staple of my back training. I feel like the ground to knee portion of a full dead is mostly legs, and knee up is mostly back and traps (i could be wrong). I love this exercise. Dollar for dollar my favorite.



credit to DC for pushing this exercise years ago. thats where i learned about it.

 

[K1]

Definatley gonna have to give this a try.........

 

[ram23]

agreed...nothing better for back thickness. if you've never done them before you will notice a difference after only 2 or 3 times of doing them.

 

[robdarock]

bar none the best back builder, I put the pin just below kneecap level and I get a good hamstring workout also.

 

[flexmaster]

I usually place the pin's a mid shin level.. Should I raise the pin's?? Is the point to remove the quads completely from the movement?

I really like this because the clanging plates and banging against the pin's scares the fat ladies that have taken over my gym. Damn body pump classes....LOL

if i were you i'd raise the pins to just below knee level. i have used rack deads for a long time and ive found nothing better for building a big thick back.

 

[DOGMA]

Ill do it. Thanks.

 

[mike1107]

helped me A LOT to improve my back in term of thickness

 

[liftin4life]

Hmm...I've always loved deadlifts but have never really done the rack ones. My only concern lately has been with feeling the strain coming off the floor at the beginning of the movement. It sounds like it's time to switch!

 

[jmcbride]

I have to agree also, these are my main back exercise. Back was never reallt sore in some spots until these. good luck

 

[ferd]

It's hard to believe that some of you guys aren't familiar with rack deads. Dante has resurrected them of late but I can remember Frank Zane writing about them in his Olympia training in the 70's. He called them top deadlifts. They are quite productive.

 

[ironfreak83]

rack pulls

ive been doing them for years, and as a competitive powerlifter, they really help strengthen your deadlift as well. and i know from a bodybuilding standpoint that coleman said rack pulls were awesome for putting massive size on your traps and upper back. also deadlifting off a box will really build up the legs and back like crazy.