Rack Deadlifts

JaNiZaRy · 04-01-2007, 04:45 PM

Hey guys, ive been doing rack deadlifts a lot lately, and ive come up to a problem on form. Is it better to tap the weight on the bar and go straight back up? or let the bar rest for a half second or so and then pull back up. Seems that the tap and back feels better on my lower back, but when i pause i seem to really feel it in my lower back. I tried to find some things on the web about it, but had no sucess. Any tips or sugestions on which way is better?

Ajk_Lpool · 04-01-2007, 04:51 PM

Quote:

Originally Posted by JaNiZaRy

Hey guys, ive been doing rack deadlifts a lot lately, and ive come up to a problem on form. Is it better to tap the weight on the bar and go straight back up? or let the bar rest for a half second or so and then pull back up. Seems that the tap and back feels better on my lower back, but when i pause i seem to really feel it in my lower back. I tried to find some things on the web about it, but had no sucess. Any tips or sugestions on which way is better?

It is called a "dead" lift for a reason. Stop the bar and then bring it back up. Others will argue that it "keeps tension" by not stopping the bar dead, but to me, the objective of the actual exercise is in the name "deadlift".

2 HUGE · 04-01-2007, 05:01 PM

i like to rest for half a second. by feels better on ur lower back to u mean muscle tension, or like less unwanted pain? i think tapping the bar might make the lift easier because u get a slight bounce of the railings. either way rack pulls are really good for a lower / middle back imo.

keepshruggin · 04-01-2007, 05:23 PM

For rack pulls, I've done both touch and go and also deloading it. I personally prefer deloading it, specifically because I get a chance to reposition myself for each rep (if needed). My form is so much better this way.

MrSinister · 04-01-2007, 05:28 PM

i prefer touch and go, a real deadlift is too slow and in this case id rather the constant tension

TXScout2 · 04-01-2007, 05:57 PM

I prefer to set it down. The form of the lift is extremely important if you want to maximize your strength and minimize your chances of injury. I set the bar down and use that second to "reset" my body position, making sure my shoulder blades are retracted, abdomen braced, etc. If you touch and go just be sure that your form doesn't go down the tubes later on in the set.

rockhuddy · 04-01-2007, 06:00 PM

You can do whichever you want for pin pulls. Deloading is better for strength gains, especially explosive strength, while touch and go is better for size gains due to the constant tension on the muscles. As always, using both methods is a good idea to get the best of both worlds.

JaNiZaRy · 04-01-2007, 06:14 PM

thanks guys for all the responses. I think since i want size ill go tap and go. But yeah i think the bench is a little low for me, so when i rest i have tendency to arch my back, but if tap and go i seem to keep my back straight. I think ill do both, but majority of tap and go. cheers