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  1. #1
    FREAK Suzanne's Avatar
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    Default 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)

    rackPullSetup.jpg

    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

  2. #2
    Forum Leader: Rx Strength Headquarters robert da strongman's Avatar
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    Just above the knee. But because I get stuck just below the knee in my deads I pull from below in rack pulls

  3. #3
    Moderator GirlyMuscle's Avatar
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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.
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  4. #4
    Forum Leader: Rx Strength Headquarters robert da strongman's Avatar
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    I would also suggest trying a snatch grip...really hits the lats

  5. #5
    MyOatmeal.com Rep Mr.Dedication's Avatar
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    Mine was middle of my shin...I want to start above knee and slowly work myself all the way to the ground again...I do rack reads only if I don't feel like doing full deads

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  6. #6
    FREAK juiceinator3000's Avatar
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    2 inches below knee. but i dont do rack pulls anymore
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  7. #7
    ASC Pro Strongman Ryan Bracewell's Avatar
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    OP, is there a reason you do rack dl's instead of doing full reps?

  8. #8
    Ex Ass, now just annoying swingslammer's Avatar
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    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.

  9. #9
    GYM RAT pfunk's Avatar
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    Quote Originally Posted by robert da strongman View Post
    I would also suggest trying a snatch grip...really hits the lats
    Snatch grips feel great, both on lats and between my shoulder blades. But can be a bit compromising on the rack...just gotta make sure my hands are clear on the sides and don't get smashed. But doing off the ground is also good...as it increases your range of motion and makes it almost like a deficit deadlift.

  10. #10
    FREAK Suzanne's Avatar
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    Quote Originally Posted by Ryan Bracewell View Post
    OP, is there a reason you do rack dl's instead of doing full reps?
    I do both depnding on the week sometimes it's full others it's rack pulls. I feel rack pulls much more in my back. I think my full DL will be much improved once i get more work done on hips/gluts from Derik. I have only done full DLs for a little over a year.

  11. #11
    RX MEMBER Rawstrength's Avatar
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    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 03:07 AM.

  12. #12
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    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 04:02 AM.

  13. #13
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    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.
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