Me and my Posse plan to incorporate into our workouts an exercise I saw King Kamali use in his tape. You put the stops on the Squat Cage just below knee height, and simply power the weight up with your back by lifting like you are doing a “partial dead” or “partial SLDL” EXCEPT total concentration is on the back. King says it allows total back concentration and you can really put on some back beef with this one.(In his video, he was pushing (or actually PULLING!)some SERIOUS iron. What’s the proper name for the exercise and if you use it, what are your experiences? THANKS!
The name of the exercise is a rack pull. They can be from varying heights to change the focus of the exercise. It’s an excellent lower back, glute and hamstring developer as well as an excellent powerlifting assistance exercise.
I disagree in part. It is NOT a good PL assistance exercise. It is virtually impossible to recreate the position you would be in during a DL attempt by doing a partial DL. Use them to build muscle, but, if you PL, be sure to do the full range DL so you don’t lose your groove.
Greg
Hey talking about King Kamali jeez this guy is huge!! I work out in the same gym where he does and he is a pretty intense guy. I have actually seen him doing those Rack Pulls I did them for a while and they where pretty good but i like doing the DL better so i stuck to DL …I agree that it is a good back exercise But i also struggle to se a direct impact for PL thats why i went back to pure DL.
Actually, Greg, its a fantastic powerlifting assistance exercise. Its used by craploads of lifters lifters (From Coan all the way down to the bottom - me). And its a staple at Westside.
Its not quite as important to get the exact lifting groove. Its like a JM Press - its building general strength and teaching you how to muscle out of a poor lift.
Besides, finding the right spot is easier than in a rack bench or squat.
Its also a handy endurance (GPP if you like) exercise as you can load it up big and do some really high reps, rest pause style.