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  1. #1
    Registered User darksymbiote's Avatar
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    Question Rack Pulls as Replacement for Deadlifting?

    I split my week like this:

    Sunday - Hamstrings/Biceps/Calves
    Monday - Shoulders/Triceps
    Tuesday - Rest
    Wednesday - Quads
    Thursday - Chest/Calves
    Friday - Back
    Saturday - Rest

    Sunday I do Romanian Deadlifts

    Wednesday I do Squats

    So if I did reg deadlifts friday my hams would die on sunday.

    Would rack pulls be sufficient?

    Also, what day should I do lower back?

    I was thinking of doing lower back on hams day





    Thoughts and suggestions?


    MUCH appreciated thanks!
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  2. #2
    Banned Jaxxed_Fibraz_'s Avatar
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    Rack pulls > deads.
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  3. #3
    Registered User Johnbodybuilder's Avatar
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    Originally Posted by Jaxxed_Fibraz_ View Post
    Rack pulls > deads.
    im 225lbs jaxxed. not 210
    http://forum.bodybuilding.com/showthread.php?t=117460101

    Follow the strength gains my log ^^^
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  4. #4
    Banned Jaxxed_Fibraz_'s Avatar
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    Originally Posted by Johnbodybuilder View Post
    im 225lbs jaxxed. not 210
    Update stats then brah, u be confusing people.
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  5. #5
    Multisport Apachhe2's Avatar
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    i'd stick with full rom dl's. you can rotate rack pulls in occasionally, but you just don't get the same benefits. the rack pull does not even simulate the motion of a deadlift. the leverages are all off pretty much regardless of where you set the pins.
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  6. #6
    blood&sweat&many blisters endymion88's Avatar
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    i've never done a rackpull :O my favorite exercise for deadlift is elevated pulls standing on plates.
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  7. #7
    Registered User AntM1564's Avatar
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    Originally Posted by darksymbiote View Post
    I split my week like this:

    Sunday - Hamstrings/Biceps/Calves
    Monday - Shoulders/Triceps
    Tuesday - Rest
    Wednesday - Quads
    Thursday - Chest/Calves
    Friday - Back
    Saturday - Rest

    Sunday I do Romanian Deadlifts

    Wednesday I do Squats

    So if I did reg deadlifts friday my hams would die on sunday.

    Would rack pulls be sufficient?

    Also, what day should I do lower back?

    I was thinking of doing lower back on hams day





    Thoughts and suggestions?


    MUCH appreciated thanks!
    If your not a powerlifter, I would go with rack pulls over deadlifts, but maybe throw in deads once in a while.

    I would do lower back either on back day or ham day, it depends where you going to set the pins for your rack pull. If your going to go below the knee, then the rack pulls will hit your lower back then so you might as well do your other exercises that day. If you go knee level or higher, then do lower back when you can. The higher pin level will hit your mid/upper back and traps without really hitting the lower back.
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  8. #8
    Registered User walkinbazooka's Avatar
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    Rack pulls are good for several things.

    Hypertrophy related: takes the quads out of the equation, upper and lower back/trap thickness, hams, glutes, grip.

    Strength: if the top part of DL is your sticking point rack pulls will help with that, gets you used to pulling heavier loads.

    If you set the pin high for rack pulls to eliminate lower back you can still do weighted hyperextensions for lower.
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  9. #9
    Registered User darksymbiote's Avatar
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    Talking thanks

    thanks dudes
    I'm def taking reg deadlift out of the equation, at least for now.
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  10. #10
    Registered User DC-user's Avatar
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    rack deads are a good lift IMO, but regular deads just cannot be beaten
    2010
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  11. #11
    Registered User darksymbiote's Avatar
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    Originally Posted by DC-user View Post
    rack deads are a good lift IMO, but regular deads just cannot be beaten
    Depends what your purpose is. All I want from a deadlift-like movement is the upper back thickness, I use a different type of deadlift for my hams, and I'm going to do hyperextentions for my lower back.
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  12. #12
    Registered User DC-user's Avatar
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    well deads conveniently hit ALL of those things.. so why not? if you are looking for upper back development, go with rack deads or BB rows (my favorite for upper back). and for hams cant go wrong with RDL's or SLDL's..
    2010
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  13. #13
    Registered User darksymbiote's Avatar
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    Originally Posted by DC-user View Post
    well deads conveniently hit ALL of those things.. so why not? if you are looking for upper back development, go with rack deads or BB rows (my favorite for upper back). and for hams cant go wrong with RDL's or SLDL's..
    I love bb rows. I ALWAYS feel this no matter what. Such a great movement. I don't wanna do reg deadlift because my back day is only a day apart from my hams day. I'd be overworking them. Rack pulls on back day - and RDLs on hamsday seems reasonable.
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  14. #14
    Banned 60StoDMB's Avatar
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    rack pulls are sick but its so retarded when people put the bar above the knees, i put mine well below my knee, i can feel it in my glutes, back, etcc and even slightly legs and i can keep good form, unlike with deadlifts
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  15. #15
    Registered User darksymbiote's Avatar
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    Originally Posted by 60StoDMB View Post
    rack pulls are sick but its so retarded when people put the bar above the knees, i put mine well below my knee, i can feel it in my glutes, back, etcc and even slightly legs and i can keep good form, unlike with deadlifts
    ...................



    so you're doing a rack pull.... in your own words WELL below your knees?

    sooooooooooooooooooooooooooooooooooooooooooooooooo oooo

    what you're saying is...

    you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?

    Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.
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    Originally Posted by darksymbiote View Post
    ...................



    so you're doing a rack pull.... in your own words WELL below your knees?

    sooooooooooooooooooooooooooooooooooooooooooooooooo oooo

    what you're saying is...

    you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?

    Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.
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  17. #17
    Banned 60StoDMB's Avatar
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    Originally Posted by darksymbiote View Post
    ...................



    so you're doing a rack pull.... in your own words WELL below your knees?

    sooooooooooooooooooooooooooooooooooooooooooooooooo oooo

    what you're saying is...

    you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?

    Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.
    lmfao, you're talking to a 6'5'' 225lbs guy you ****ing manlet, you dumb noob LMAO, my gym has people that could eat you alive and THEY all do rack pulls below the knees, WTF is the point of above the knee you ****, 4 INCH ROM WOOOOW !
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  18. #18
    Registered User darksymbiote's Avatar
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    Originally Posted by 60StoDMB View Post
    lmfao, you're talking to a 6'5'' 225lbs guy you ****ing manlet, you dumb noob LMAO, my gym has people that could eat you alive and THEY all do rack pulls below the knees, WTF is the point of above the knee you ****, 4 INCH ROM WOOOOW !
    I don't give **** how big you are, or how hungry your fellow gym mates are. Maybe they are rack pulling for a different reason that I am. I didn't disrespect rack pulls below the knees, I disrespected YOU for saying that it's retarded when people do rack pulls above the knees. Also....6'5" and 225 isn't that big... it's actually sort of skinny.
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    Originally Posted by darksymbiote View Post
    I don't give **** how big you are, or how hungry your fellow gym mates are. Maybe they are rack pulling for a different reason that I am. I didn't disrespect rack pulls below the knees, I disrespected YOU for saying that it's retarded when people do rack pulls above the knees.
    yes its retarded, lol at the limited range of motion, now go cry like a little bitch manlet boy.
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  20. #20
    Banned Jaxxed_Fibraz_'s Avatar
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    Above the knees = shrugs
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  21. #21
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    Originally Posted by 60StoDMB View Post
    yes its retarded, lol at the limited range of motion, now go cry like a little bitch manlet boy.
    Wow. You SURE showed me. *sarcasm*

    Originally Posted by Jaxxed_Fibraz_ View Post
    Above the knees = shrugs
    No...theres no shrugging movement involved whatsoever.
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    Originally Posted by darksymbiote View Post
    Wow. You SURE showed me. *sarcasm*



    No...theres no shrugging movement involved whatsoever.
    lolz plus its so damn easy, man the fuk up and put them below or knee level
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    Originally Posted by 60StoDMB View Post
    lolz plus its so damn easy, man the fuk up and put them below or knee level
    If it's too easy, add more weight.

    lolz all you want but you're the one who attempted to intimidate someone over the internet
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