Dead lift starting position?

[Poirier94]

Hi so I recently just got told by an older lifter to start with the bar on the ground. But prior to this some huge guy to me to do it another way. It seems every one does the lift while the bar is up 3 marks on the rack. Any advice would be great thanks.

[keys_10]

They are different lifts.

Starting from the floor is a deadlift.

Using a rack to raise the starting position is a rack pull.

[Poirier94]

They are different lifts.

Starting from the floor is a deadlift.

Using a rack to raise the starting position is a rack pull.

U sure its rack pull? I'm starting about 3 inches off ground?

[CannedMonkey]

In a competition it's one lift off ground so I would go with that otherwise who cares As long as your technique through the lift is good

[klaery]

U sure its rack pull? I'm starting about 3 inches off ground?

Yes that's a rack pull.

[speedjason]

if one is pulling the bar off the ground its a dead lift. if one is pulling the bar off the rack its called rack pull (partial dead lift).

[Apollo21]

if one is pulling the bar off the ground its a dead lift. if one is pulling the bar off the rack its called rack pull (partial dead lift).

So is a rack pull the same concept as a bench press with a block of wood?

[caerus13]

So is a rack pull the same concept as a bench press with a block of wood?

this is why you're red

[Joe2DovesGiotto]

So is a rack pull the same concept as a bench press with a block of wood?

To the extent that you're working a specific area of ROM to improve a weak area of the lift, yes similar concept.

OP: "I'm starting about 3 inches off ground?"
3" kinda defeats the purpose of a rack pull -- it's generally used from around knee-level (1-2" below/above per preference) to improve lockout; with a starting position 3" off the ground, you may as well do a full DL.

[Joe2DovesGiotto]

So is a rack pull the same concept as a bench press with a block of wood?

Aside from the normal use of limiting ROM to improve a weak point, RPs can also be pretty useful in hypertrophy. Standard DLs are problematic as a high-rep/multiple weekly frequency exercise, but the higher starting position of rack pulls alleviates those concerns and can pack some decent mass on your back. It's a bit like the old school concept of the 10RM 20-rep widowmaker squat.

[klaery]

3" kinda defeats the purpose of a rack pull -- it's generally used from around knee-level (1-2" below/above per preference) to improve lockout; with a starting position 3" off the ground, you may as well do a full DL.

Having the plates 3" above the ground is pretty high if you are using normal full sized plates, not too low. Normal rack pulls (as almost anybody using them properly does them) are from just below the knees and 3" would be about right for me (maybe even a little high). Him being 5'7" I am betting that what he is doing is from knee hight or above (I am only guessing) and probably more of an ego rack pull then something that will help an awful lot.

[Joe2DovesGiotto]

Having the plates 3" above the ground is pretty high if you are using normal full sized plates, not too low. Normal rack pulls (as almost anybody using them properly does them) are from just below the knees and 3" would be about right for me (maybe even a little high). Him being 5'7" I am betting that what he is doing is from knee hight or above (I am only guessing) and probably more of an ego rack pull then something that will help an awful lot.

Knee level bar, 45lb plates from one of the posters here (hola bola) who's 5'8": img.youtube.com/vi/6cmoc7Y_Q6U/0.jpg
From a knee level bar, those plates are < 3" off the ground? Looks more at least a foot. OP is starting too low.

[klaery]

Knee level bar, 45lb plates from one of the posters here (hola bola) who's 5'8": img.youtube.com/vi/6cmoc7Y_Q6U/0.jpg
From a knee level bar, those plates are < 3" off the ground? Looks more at least a foot. OP is starting too low.

That example is too high for rack pulls. He also has quit long shins if that is his real height and is not wearing flat soled shoes (like you should when rackpulling/deadlifting). Like I said, 3" doesn't seem crazy low. I would be interested to know what hola bola was trying to achieve with that.

EDIT: Just measured my actual rack height and it was 4 inches so I underestimated. Still don't think 3 inches is ridiculously low though, depends on the leverages of this chap. Here is an example of me deadlifting paused close to rack pull height.

[Joe2DovesGiotto]

He was doing rows in that pic, but that really misses the point: the bar is at knee level, and it's got std. 45lb plates. How is a knee high bar "too high" for RPs if it's a knee high bar, which is where RPs are normally done? Knee high bar is knee high bar. Regardless, a 45lb plate diamter is about 17 3/4", so as a radius that's a bit over 8.5". Add 3". Measure 11.5" (radius + 3") up from the floor and you'll get a bar level. I just tape measured it on myself and at 5'9" it's a couple inches short of mid-calf.



inb4girlfriendjokesaboutoverestimatingactualsizeof3-4inches

[ngolsen]

450mm plates are the standard for weightlifting and powerlifting competition. bar being half that would be about 8" imperial for deadlift starting position (mid shin). add 3" it would be just under knee for most lifters. just under knee is the ideal partial deadlift (or rack pull) position. Anything under 8" would be a deficit (or most curl brah gym plate height).

Klaery is doing a deadlift in that pic, its just freeze framed at a good rack pull position.

Is everything Klaer now?

[klaery]

How is a knee high bar "too high" for RPs if it's a knee high bar, which is where RPs are normally done? Knee high bar is knee high bar.

Because rackpull are done (usually) from BELOW the knee not knee height.

I lol'ed at the last bit about the gf


EDIT: ngolsen beat me.

[bevans100fitnes]

If I'm not mistaken I think he's talking about STARTING 3 inches up... not setting the pins 3 inches up. Like starting standing as opposed to starting on the ground. I start standing in deadlift a lot. It's the same thing you do when squatting and benching, and I do it because I can move more weight that way (I'm not a powerlifter though, if I was, I would practice the way the sport competes).