When doing these where do you guys set the pins in relation to your knees. I am just wondering because I don’t know if there is an ideal height. I have been doing them on the 3rd notch of my rack from the bottom and its right about at the kneecap, bottom half. I’m 5’8" and the ROM seems very small so I’m thinking maybe and inch or 2 below the knee would be better.
Thanks
mjc,
I rack it at about 2" below my kneecaps. I seem to get a good “stretch” in the posterior chain at that elevation.
that sounds pretty good my only problem will be trying to figure out a way to rig that up since the rack just has slots.
[quote]mudpro69 wrote:
mjc,
I rack it at about 2" below my kneecaps. I seem to get a good “stretch” in the posterior chain at that elevation. [/quote]
I am 5-9 and if I am between PIN slots I use a Reebok step if I need the extra lift. Without the spacers underneath it is a pretty stable surface and I have use it up to 385lbs + BW. (185)
On pulls I am all right on my home gym rack. Slightly lower on the knee cap when I am not sure about depth appears to work better for me when I am in doubt but weight is usually decreased 2-5%.
[quote]mjc381 wrote:
that sounds pretty good my only problem will be trying to figure out a way to rig that up since the rack just has slots. [/quote]
Stand on some plates or an aerobics step.
From what I’ve read it’s 1-2’’ above the bottom of the kneecap for rack pulls.
If you want to primarily overload your back and lats, slightly above the knee - with very very heavy weights.
I’m 5’7 and do rack pulls with the pins set at 6-8 inches off the ground. Its about 3/4 of the way up my shins. Thats my preference.
Why do rack pulls? whats wrong with standard deadlifts?
[quote]kickureface wrote:
Why do rack pulls? whats wrong with standard deadlifts?[/quote]
I already do deadlifts from the floor on another day, rack pulls and deadlifts are 2 of my “back thickness” exercise in my current Doggcrapp program.
[quote]tribunaldude wrote:
If you want to primarily overload your back and lats, slightly above the knee - with very very heavy weights.[/quote]
Quoted for significance, especially while training DC.
Go post your question in the “Trying Doggcrapp Training” thread, ScottM is our resident DC expert.
[quote]mjc381 wrote:
kickureface wrote:
Why do rack pulls? whats wrong with standard deadlifts?
I already do deadlifts from the floor on another day, rack pulls and deadlifts are 2 of my “back thickness” exercise in my current Doggcrapp program.
[/quote]
You should have 3 “back thickness” exercises in your DC rotation. It’s also ok to do both deads from the floor and rack deads, I’ve done it before. But personally I feel that one or the other is better as it doesn’t overstress the lower back as much. Just my opinion though.
As far as pin height, it’s somewhat a matter of preference and doesn’t really matter all that much. The power rack that I have access to doesn’t have as many pin settings as some I’ve seen. I set the pin in the lowest position, which is right at about kneecap level for me. But I’ve also experimented with using the next highest pin setting and going super heavy.
I know several others (like Bone) who prefer pulling from below the kneecap. And yet others who like to use a variety of pin settings.
But yeah, post the question in the “Trying DoggCrapp” thread.
I do have 3 total for back thickness, the other is t-bar row
I’m not gonna re-post it because my question has been answered sufficiently, thank everyone for the input.