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02-02-2012, 03:00 PM #1
Rack Deads - where do you like the bar and why?
I have always done my rack deads with the bar just below my knee. Sometimes this is lots of fun since many power cages don't go that low so i have to but the box on top of plates ( i need to get an extra 5 inches or so at golds to get bar there)
Then I also see many people with the bar at mid knee or top of knee.
What is you preferred spot and why? How do you feel you benefit from the location you do it from vs the others?
I know I can get more weight if bar a bit higher but am I getting as much benefit as when bar just below knee
02-02-2012, 03:29 PM #2
Just above the knee. But because I get stuck just below the knee in my deads I pull from below in rack pulls
02-02-2012, 07:10 PM #3
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I used to do them from just above the knee because it pulled too much in my lower back. Lately, I've been much stricter with my form so I dropped the weights and dropped the bar to the bottom of my knee. As long as I don't lift with my ego my back is good. I feel like I'm getting more out of the lower setting even with lighter weight.You guys with the huge sponsor ads in your signatures make reading the forums annoying.
02-03-2012, 02:47 PM #4
I would also suggest trying a snatch grip...really hits the lats
02-03-2012, 03:23 PM #5
02-03-2012, 03:27 PM #6
2 inches below knee. but i dont do rack pulls anymoreYes I did inject my sack to win free shit.
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02-03-2012, 03:44 PM #7
OP, is there a reason you do rack dl's instead of doing full reps?
02-03-2012, 04:30 PM #8
I do both below and above the knee.... I like to mix it up. Lower hits everything good and higher allows me to use WAY heavier weight......some ego involved but also hits the upper back and traps more when I use really heavy weight.
02-03-2012, 04:34 PM #9
02-05-2012, 03:56 PM #10
02-06-2012, 02:06 AM #11
It depends on your center of gravity, stance, and arm length. I like just below the knee myself
Last edited by Rawstrength; 02-06-2012 at 02:07 AM.
02-06-2012, 03:00 AM #12
- Join Date
- Aug 2010
- Rep Power
The rack pulls are rotated with regular from the floor. It's for bodybuilding purposes so I think it isolates the back muscle a little more. You can also do a bit more weight than from the floor because it keeps you in a stronger range of motion. I kind of think of it like a the deadlift version of box squats. But WTF do I know.
I like to go from just below they knee so that I can get a better ROM that's not too short while still having the bar high enough to limit over incorporating my legs.
Very case by case though because each person's body mechanics are different
Last edited by Waylon; 02-06-2012 at 03:02 AM.
02-06-2012, 06:33 AM #13
Just above the knee. Any lower and it's just a bad starting pos. for my back. I'd rather do them off the floor than start say just below the knee.CutlerAthletics.com