rack deads

[JustWannaBeHuge]

Where do you place the pin? At knee level? 2-5 inches below the knee? I understand the purpose is to use more weight, but with such limited movement, is there much of a difference? For those that have used, did you see a change in muscle strength? What was your take on rack deads? How much additional weight do you usually add on? (what I mean is, if your d/l is 460, how much weight do you add for the rack deads?)

Just curious.

Thx
JW

 

[thebrick]

I place the pin a couple of inches below my knee. I love rack deads for variety! Personally, I lift about an addtional 150 lbs on rack deads. I will use these few a few weeks then go back to good 'ol deads. Both are good.

 

[DOGMA]

I love them. I place the pin just below my knee cap. However, my rack dead #'s are lower than my full pull #'s due to taking the momentum from the leg's. It has certainly increased my full pull strength.

 

[Dad]

Vary it a bit.

Some are just below the kneecap, others with the bottoms of the 45 lb. plates just 2 inches off the floor.

 

[sup]

LOVE EM

i put the pins as low as I can get them on the cage.. but im 5'9

they come to about the top of my knee

 

[PlateStacker45]

Love me some rack pulls offseason for many reasons. Because I'm too chunky and my stomach is always full and bloated and gets in the way. I'm no were near flexable enough to get that low to the ground. And I use them to work my lower back and support muscles, not my legs, like in a from the floor deadlift. I place the bar as low as it can go in the cage, which is a hair above knee level. That makes it perfect to put the focus on my lower back muscles and not my legs, although I still use my legs to help pull it.

 

[skookum]

Vary it a bit.

Some are just below the kneecap, others with the bottoms of the 45 lb. plates just 2 inches off the floor.

Ditto on this!!!!

 

[DOGGCRAPP]

My rule of thumb for people is "the lowest you can possibly go that is confortable for your body (and not for your ego)"

Alot of people like to turn this into a "look at me everyone, look at me rattle all these plates by doing 3 inch shrugs that I will call rack deadlifts"

Take pride in doing something harder (it usually means its doing something better bodybuildingwise)

 

[Dad]

DC,

"...three inch shrugs that I will call rack deadlifts." LOL - I love it!

 

[homonunculus]

Take pride in doing something harder (it usually means its doing something better bodybuildingwise)

You get what you pay for, you might say...

-R

 

[Future]

My rule of thumb for people is "the lowest you can possibly go that is confortable for your body (and not for your ego)"

Alot of people like to turn this into a "look at me everyone, look at me rattle all these plates by doing 3 inch shrugs that I will call rack deadlifts"

Take pride in doing something harder (it usually means its doing something better bodybuildingwise)

AMEN!

I do mine about 6" off the floor. New rack is pretty nice to use for that. Still doing regular deads I just pulled 725x2. I am not ready to do rack deads at this point due to the overload on my shoulders...overload as in too much for them.