Please provide me some help with proper execution of rack pulls. A search here was inconclusive. Although I gathered that they should be done from the knee, I didn’t really find any great detail. I did 5 sets of 5 tonight but have never done them before. Due to my height and the configuration of my power rack, I had the option of the pins being either 2" below my knees or 2" above my knees. I opted for 2" above with a slightly wider than shoulder width stance (I was wearing shorts and thought the skin on my legs would look better attached than stuck in the knurling), and a wide grip. I am basically doing the upper half motion of the DL, right? I would guess that one should be able to use significantly more weight? How much more (percentages)? Any instructions / directions / links / etc. will be greatly appreciated.
I’m no strength coach, but I like them an inch or so above the knee and then I just do the ‘top’ of a deadlift.
Yes, you should be able to really load it up more than a deadlift since you’re only doing the last part of the movement. I also focus on keeping my shoulders back from the start, something Ian King wrote about once.
Straps on the last set or two can be handy as the grip starts to go. I use a medium overhand grip just outside the knees.
The rack pull should be performed from about knee level. Dave has given you solid advice on technique-- it is essentially the finishing portion of the deadlift. While most people can do heavier weights, it is ultimately a function of your individual strengths and biomechanics. If you typically have trouble locking out the deadlift then you may not be able to do much more than your full deadlift. But, if you have trouble out of the hole then you might be able to do much more.
I would try to use straps as litte as possible-- the rack pull does wonders for grip strength and your ability to hold a heavy load. Get some chalk if you do not already have some, and a pummice stone to file down your calluses so they don’t rip off.
Dave & Jared - thanks for the feedback. I have weak assed grip strength / forearms and so will take your advice on that. [ I use straps on any weight 315 or higher. When doing multiple sets and delving into lower weights, I use straps to maintain focus on my form and not holding the bar. ] I will now make an effort to do more “strapless” work. Also, I will search for more strapless bras to remove - multiple sets of 1?
I don’t know my DL 1RM, but it is likely around 450-475. I have done sets of 2 with 435 or 445 (don’t have my log book here). Last night I did 5 x 5 with 405 for the rack pulls. It wasn’t particularly hard, just new. I did feel though as if a lot of the weight was resting on my thighs - moreso then when DLing. It’s probably just my newbness, but I thought I’d mention it.
Hey you can try to stand on a plate or something else to get the height right. One of the racks at my gym back home sets the bar around 2" above my knee and I put a couple of 45 lb plates down and stand on those and it puts the bar right at knee high for me. Also I do my deadlifts with a mixed grip, so I make sure to train the rack pulls with the grip switched around. I have heard before that always pulling with a mixed grip and never switching which hand is forward and backward can lead to imbalances. All right good luck with them and take care.
Adam