Looking for thoughts on what would be the best substitute, hypertrophy-wise, for rack pulls on back day? Something that would hit the upper back and traps similarly. My first thought would be bent over barbell rows. For whatever reason I’m just not super motivated to do rack pulls.
Hanging power cleans or high pulls. Let the bar drop where you would start the rack pulls and then power clean the bar without squatting to catch it (or high pull the bar.) Actually, I believe these are a better upper back builder than rack pulls. Much more traps are involved along with delts.
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Rack pulls are a hip hinge basically so not very effective for upper back / traps… Snatch Grip High Pull will build that yoke up though
Snatch grip high pull…the ones you listed… Rack pulls I feel are pretty overrated for hypertrophy
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I liked doing them some, if for no other reason than moving a large amount of weight. That was just all ego nonsense.
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Kirk shrugs. Slightly bend over and pull that bar all the way up to the belly button with a slight pause trying to drive those elbows back and up the whole movement.
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I used to pull 405 with a trap bar for 20 off some blocks… felt cool but likely got me nowhere other than fatiiiiigued af.
I like Kelso’s … likely very similar.
Are those the ones you do prone on a bench?
I really like the hang clean advice. I might start incorporating that myself. Nothing makes my traps more sore.
A bench helps, yes, but can be done numerous ways.
Snatch grip pulls, clean pulls, dynamic shrugs, or Kirk Shrugs first. Something big, and heavy, with bent arms, low to moderate reps. A compound lift to hit the high threshold motor units.
Followed immediately by the Chest Supported Kelso Shrug for high reps to Post Exhaust and hit the moderate/slow twitch fibers.
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Different rep ranges have been debunked. Fibers respond to mechanical tension. I used to think the same too. Henneman Size Principle.
I’d suggest the first few exercises you listed OR sagittal rows then Kelso shrugs. SGHP did blow my traps up.
What’s better?
Debunked!
Doing tons of reps with your 30 rep, taking a set to true failure to get 4-5 good reps.
Doing 5 reps and they’re all maximally effective for growth, no matter what you do.
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Looks like keeping the reps in the 4 to 8 range… to or within a rep or 2 of failure… managing volume / fatigue… weekly net stimulus… seems to be as about as optimal as possible.
Hypertrophy outcomes are consistent in the 4 to 30 range but the caveat being above 10 reps… per latest research… accumulates more fatigue than previously thought. Of course, going to failure too often in the lower ranges poses issues, too
Is that the bad guy from Willow in your av ?
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Destroy the beast! Find the baby!
\m/
Epic movie