I know most people deadlift that here, but it’s the first time I’ve pulled anything that high before. I’ve only rack pulled 4 times now, so I’m really happy with the results. Thanks for introducing me to the exercise as well, I hadn’t ever done them before someone here suggested it. I really enjoy the effect it has on my hamstrings, ass, lats, and traps.
Nice work fatcat, keep it up!
Although rack pulls are not my first choice regarding muscle development, congrats man!
I’m not saying I wouldn’t include them on a general strength+hypertrophy phase.
you shouldnt be feeling it in your ass and hams
but good job none the less.
and if you did feel it in your lower body that just means you were pulling from a lower position which is a sign of your strength but again this is an upper body developer - just giving you some praise along with construcvtive criticism
ps how many reps?
[quote]LiveFromThe781 wrote:
you shouldnt be feeling it in your ass and hams
but good job none the less.
and if you did feel it in your lower body that just means you were pulling from a lower position which is a sign of your strength but again this is an upper body developer - just giving you some praise along with construcvtive criticism
ps how many reps?[/quote]
I disagree. No matter what height your glutes will be activated because they are hip extenders which is the motion this exercise is regardless of height. But it should be more focused on your back. I’m livefromthe508!
[quote]LiveFromThe781 wrote:
you shouldnt be feeling it in your ass and hams
but good job none the less.
and if you did feel it in your lower body that just means you were pulling from a lower position which is a sign of your strength but again this is an upper body developer - just giving you some praise along with construcvtive criticism
ps how many reps?[/quote]
just 1, I think I could’ve snagged a 2nd though looking back.
quick question: How do you do these WITHOUT them hitting your glutes & hamstrings???
[quote]AccipiterQ wrote:
just 1, I think I could’ve snagged a 2nd though looking back.
quick question: How do you do these WITHOUT them hitting your glutes & hamstrings???[/quote]
You can’t. But you should feel it less in your lower body muscles than you would if doing a conventional deadlift. If you have your scapulae pulled together and keep your back arched you should feel it more in your upper back than your hamstrings.
So, I guess you’re feeling better?
[quote]AccipiterQ wrote:
LiveFromThe781 wrote:
you shouldnt be feeling it in your ass and hams
but good job none the less.
and if you did feel it in your lower body that just means you were pulling from a lower position which is a sign of your strength but again this is an upper body developer - just giving you some praise along with construcvtive criticism
ps how many reps?
just 1, I think I could’ve snagged a 2nd though looking back.
quick question: How do you do these WITHOUT them hitting your glutes & hamstrings???[/quote]
use your back.
the way youre set up you must have your kness bent or something and are using them to help spring the weight up. otherwise you should not feel these in the glutes.
you should go to pull, feel a tightness in the traps then there’ll be like a half second pause then the weight will go up, then you pull back to emphasize the lockout.
but in all honesty if what youre doing now is working theres no need to scrupulize over minor things, just keep doing em
[quote]AccipiterQ wrote:
quick question: How do you do these WITHOUT them hitting your glutes & hamstrings???[/quote]
Because of the short range of motion, the glutes and hams will often not be the limiting factor. But if your back is comparatively strong, you’ll end up lifting a weight closer to what your glutes can handle. If you want, you can try pulling from a bit higher.
[quote]Chris Colucci wrote:
So, I guess you’re feeling better?
LMAO
very nice, congrats on the accomplishment, next stop, 550
good job! I love rack pulls did them today.
below knee? mid knee? right above?
belt? straps?
more info
Congratulations!! I’m stuck at 475 
(belt, bar below knees, and sraps).
My goal is to be able to do 500 off the floor, maybe that’s aiming low, but I’m not there yet.
Congratulations again, great achievement.
[quote]BONEZ217 wrote:
AccipiterQ wrote:
just 1, I think I could’ve snagged a 2nd though looking back.
quick question: How do you do these WITHOUT them hitting your glutes & hamstrings???
You can’t. But you should feel it less in your lower body muscles than you would if doing a conventional deadlift. If you have your scapulae pulled together and keep your back arched you should feel it more in your upper back than your hamstrings. [/quote]
It really all depends on the technique you’re using to do it with. I can do rack pulls that pretty much exclusively hit my hams and glutes, or I can switch up the technique to hit my back.
Congrats, AcQ!
[quote]gabex wrote:
below knee? mid knee? right above?
belt? straps?
more info[/quote]
oh yeah, forgot. mid knee, with straps, no belt.
If thats a PR i would really suggest getting a belt. It will help your back but if you use it right with a deep breath and pressure in your midsection you can boost that lift instantly. But good job man keep working at em.
I definately agree with the trap soreness as well. Shrugs dont even come close to the mass rack pulls and deads put on your traps
It’s a great lift. A valuable tool for teaching your body what it’s like to be under really heavy weight.
Can help squash lockout problems, too.