Big Back, Big Deadlift?
I like rack deadlifts (also known as rack pulls) for the upper back, but not to specifically enhance the deadlift. People say it will "fix your lockout" and make it less sticky, but that's probably not true.
If they actually helped, then the likely explanation is that you have a weak upper back and have limited your back ability to stabilize the back chain. The majority of people find themselves in a completely different position when pulling with the frame or block than when they are dragged off the ground in that range of motion.
And any variation of a major movement where you can use more than about 10% of the maximum load is not so transferable. Here's an example:
- Gym Bro has a maximum deadlift of 500 pounds.
- Gym Bro opts for rack deadlifts, and he can use 600 pounds for reps.
- Gym Bro does not notice that the rack deadlift leads to it The positions are different from the regular deadlift positions.
- Gym Bro later goes back to deadlift to find that his deadlift has not improved.
- Gym Bro is annoying and sad.
Why does not it work since it should strengthen a sticking point? Newsflash: Training your detention point at the detention point itself is pointless. And that's a lot of points.
The problem area is not the sticking point itself. Just a few inches from the breakpoint, you can not generate enough energy (the speed at which you can move the load) to reach the breakpoint.
Getting Strong Under the Breakpoint
If you want to beat a sticking point, look for a way to make that move more difficult in the previous area. Now rise in this area of the movement area. In this way, you will ultimately destroy this plateau.
"But have not I used rack pulls?"
Not if you train the rack or block pull in a different position than you would with your normal deadlift … and especially with a load that exceeds 10% of your deadlift. Maximums, or train the block / rack train at your break point with the normal deadlift.
These are the most common issues For guys who use block or rack pulls, I say it's something you probably should not do to improve your deadlift.
If you use the rack or block pull to create a stronger upper back, you still want to stick to the rule of not using loads that go beyond what you lift off the ground can. Instead, do it with good shape, slower eccentrics (negatives), and sets in the range of 6-10 reps. I also suggest using bands here because this will make the thorax stretchers work like never before.
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