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P-funk said:yea, it is jsut a partial deadlift pulling off the pins, working on whatever point in your deadlift you want to strength (above the knee, mid thigh, that the knee, below the knee, etc...).
It is great for working certain ROMs of your deadlift that you may be struggeling at. It is also good for overloading the muscles and handeling more load.
faller said:Ok, so here's the thing.....Iron man will tell you that partial DL do nothing for back development. I'm not trying to stir up shit here, but damn, why so much conflicting opinions/information??
CowPimp said:Where did he say that?
faller said:My appologizes, i reread that post and what he accually said was partial DL cannot replace a rowing movement for back thickness.
gopro said:I believe I have built more pure back "thickness" from rack deads than from bent rowing. Pulling 550-600 lbs from below the knee to the standing position in good form for reps, builds mass faster than anything. Perhaps rowing will build more mass into the lats than deads can, but the pure thickness from the lumbars up through the top of the traps is built through deads.
You can always tell a "deadlifter's" back from a "non-deadlifters" back (in most cases). There is just a look of thickness and density in a deadlifters back that is undeniable.
faller said:See thats what i thought. I'v done partial's, and the next day the feeling i would get across my upper back was far better than anything i would get from rowing.
I see you go below the knee, i have done them at knee level. Is below the knee better?
AKIRA said:Below the knee being a full deadlift you mean?
No, the pin's are positioned so that when you stand by the bar, the bar is touching just below the knee.
The way i have done them is the bar is just above the knee.
faller said:See thats what i thought. I'v done partial's, and the next day the feeling i would get across my upper back was far better than anything i would get from rowing.
I see you go below the knee, i have done them at knee level. Is below the knee better?
CowPimp said:My suggestion is that you deadlift and row, because both are kickass exercises. Heh.
gopro said:Absolutely. I was not suggesting that bent rowing should be dropped, but used in addition to partial deads.
CowPimp said:Yeah, I know you weren't. I was just jokingly kind of saying that arguing which exercise is better for back development is kind of moot, because both exercises deserve a place in your routine. It was more directed at the guy rehasing Ironman's statements.
themamasan said:I started doing rack deadlifts about 2 months ago. The first few times I did it I was very sore for 2-3 days after (and this after a year and a half of other back workouts). Now my back is bigger than ever, and I am stronger on all my row exercises as well. Thanks rack deadlifts!!!
P.S. I have a hard time doing regular deadlifts for some reason. I don't know if it is because of my height or not, but my form suffers because the bar always wants to hit my knees. So I find the rack deadlift a good alternative.
AKIRA said:Well If I want to start it, what rep scheme is good for this? I mean, its such a shorter rom, so I dont know.
Oh..and you did a lot more weight than your regular deadlifts I assume? Err...when you did reg deads
So, if you start with the pins at knee level for example, do you go as far as needed to train the ROM you are targetting or go only as far as the level of the pins only? or am i overthinking this?gopro said:When I used to go super-heavy on these, I would try to set a personal best at knee level, then next workout would drop the pins to below knee level, while using the same weight. Then next workout would go to mid-shin level.
BulkMeUp said:So, if you start with the pins at knee level for example, do you go as far as needed to train the ROM you are targetting or go only as far as the level of the pins only? or am i overthinking this?
Dale Mabry said:I would think lowering it beyond the pins would be very difficult given the pins will be in the way, but that's just me.
No mouth is not full. Dale is not here with me i didnt get around to editing the previous post properly.P-funk said:huh?
are you speaking with your mouth full?
I take a small step back after lifting off the pins. But methinks you are gonna shoot me down for that being a bad idea.Dale Mabry said:I would think lowering it beyond the pins would be very difficult given the pins will be in the way, but that's just me.
BulkMeUp said:No mouth is not full. Dale is not here with me
Gopro was referring to training part of the ROM. So what i meant was, if the pins were at, say, knee level. Was he suggeting to only go down to the level of the pins or a bit lower. Thus using the pins to avoid "much of the quad, glute, and hip recruitment is taken out of the movement," as he put it, on the initial lift. Hope I'm making sense. Am just asking. (and i didnt get around to editing the previous post properly.)
But i guess what Gopro was saying is that he lifts from the pins, and lowers down to the pins. Once he gets that ROM under control, then lowers the pins. And lowers the bar to that lower level.. and so forth. Right?
I take a small step back after lifting off the pins. But methinks you are gonna shoot me down for that being a bad idea.
P-funk said:(you know, the ones that catch you when you bottom out with your 135lb squats). .
faller said:lmao...this thread is hilarious I gotta come here more often.
P-funk said:we are talking about the actual safety pins in the power rack (you know, the ones that catch you when you bottom out with your 135lb squats)....you place those so that the bar rests at knee level and you deadlift from that position up to lock out. training that specific ROM (from the knee to a full standing position). That is what Gopro is talking about.
AKIRA said:I am curious as to how volume is delivered. Lets say one does 275lbs for 3 sets of 8 reps for a regular deadlift. Would you use the same intesity and volume for the rack? Or can you go heavier since the ROM is shorter. Or do the same weight, same weight, same reps?
Just wondering what the 'norm' is for this exercise. I dont know if Rack Deadlifts are for focusing on strength or error-reduction.