Rack Deads

[MuscleTex]

Where do you guys start when doing rack deads? i started mine at the middle of my knees and i pulled 5 lbs. less than my max. This point was right at my sticking point. Maybe i should start a little higher??

[Deciever]

i say start right below your sticking point so you HAVE to work through it, that will make you stronger.

[mushee]

deadlifts on a box...... it gives a way bigger range of motion, and when you go to do a regular dead you will find out your MAX is much higher than it is on the box...... for exmple:
my MAX on the box 270lb, on regular dead 322lb ( new.....today!).
try and give it a shot.

[Sage]

but Mtex is talking about rack/partial deads. Deadlifting from a box is fine, but that and rack serves two different purposes. I start lower, from upper shins and up.

[mushee]

I just suggested him a way to improve his deadlift..... I was stuck a long time on 285lb MAX, now after 3 months of box deads my MAX is 322lb......

[Deejay_Spike]

Originally posted by mushee
I just suggested him a way to improve his deadlift..... I was stuck a long time on 285lb MAX, now after 3 months of box deads my MAX is 322lb......

indeed, and the idea wasn't bad at all...

but there is one important aspect you should learn in order to give more apropriate advice.

when talking about improving a lift, especially the deadlift, you should know (if you don't, ask) the person's sticking point. and from there you have a better idea what to give for advice.

What you suggested is training from a block. that is with a greater rang of motion.
That is an excellent way for people who are weak in the FIRST half of the movement (feet up to the knees), but who lockout rather easily.


Partial deads from the knees is to strengthen another weak point, namely those who have a hard time locking out, but are strong from the bottom.


So for a guy who is weak from the bottom, working with a greater range of motion can make a big difference.
but for someone who is weak atthe lockout, it won't help half as much as working the weak spot directly (i.e. with partial deads)

[mushee]

I didn't read his post right than......
partial deads are great to improve the lockout, box deads are great to improve the first half of the lift.

btw: I take weightlifting at school and we train for 3 lifts- bench press, squat and....... power cleans? this is soooo annoying!
I'm going for a 228lb bench press in 4 weeks! and a squat somewhere between 320-330....... hope i'll make it!

[bluehazard]

Originally posted by mushee
I didn't read his post right than......
partial deads are great to improve the lockout, box deads are great to improve the first half of the lift.

btw: I take weightlifting at school and we train for 3 lifts- bench press, squat and....... power cleans? this is soooo annoying!
I'm going for a 228lb bench press in 4 weeks! and a squat somewhere between 320-330....... hope i'll make it!

In all fairness though, those are very important lifts. The bench works your pressing muscles, the squat works your legs, and the clean works everything together, and does a lot for your pulling muscles.

Do they just have you do those lifts, or are there other lifts involved?

[zackdarnell]

Originally posted by bluehazard
In all fairness though, those are very important lifts. The bench works your pressing muscles, the squat works your legs, and the clean works everything together, and does a lot for your pulling muscles.

Do they just have you do those lifts, or are there other lifts involved?

I agree...those 3 lifts are what most school weightlifting classes will work on. That is what we trained when I played football. All very good lifts.

[lilmuscleman]

Originally posted by zackdarnell
I agree...those 3 lifts are what most school weightlifting classes will work on. That is what we trained when I played football. All very good lifts.

those 3 lifts are the same lifts my football team does except with the addition of deadlifts. also, to keep this on the same thread, what is the BEST way to improve the first 1/2 of the deadlift? I have trouble right off the ground at the start. I was thinking band DLs. any advice is welcome. i have like 5 days till ME squat anyways

[mushee]

helped me a lot! I got 318lb today on a school contest with another school which is my personal compatition record.....
got only third on the deadlift, but second overall..... and I did that while i'm sick and taking antibiotics.... I feel so praud!

[lilmuscleman]

cool, i was thinking of doing box deads on this coming ME, but i might do sumo deads instead. not too decided yet

[mushee]

sumo deads are also helpfull, either way you should be able to get your deadlift up....good luck!

[bluehazard]

Get into the power rack, place the pins just below knee height. Dead lift the bar up from the ground so you get stopped at the pins and pull up on the pins for a second or two, go back down.

[Deciever]

i could see that working, but i would definately have a concern for my health for one reason..

if you accelerate off the ground quickly, and smack into the pins, its going to really shock your body. I'd think you could hyper extend or disclocate something doing that...

Just my opinion

[mushee]

could you pm me your deadlifting routine? my deadlift is really holding me back and I really need some help.... how many days a week are you training for deadlift squat and bench?

-thanx-

[bluehazard]

Originally posted by Deciever
i could see that working, but i would definately have a concern for my health for one reason..

if you accelerate off the ground quickly, and smack into the pins, its going to really shock your body. I'd think you could hyper extend or disclocate something doing that...

Just my opinion

Well, if you're flying up with the weight that quickly and with that strong of an explosion, then obviously you don't have much of a sticking point at the bottom so you wouldn't be using this drill :P