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  1. #1
    Registered User chicagojosh's Avatar
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    Rack Pulls w/ Ohio Power bar.... damage?

    Hey all,

    my first ever nice barbell just arrived. I also happen to be just starting a 12 week deadlift program that uses a lot of rack pulls as secondary movements. I've seen mixed thoughts on if you can bend or damage a nice barbell by doing rack pulls with them. Any experience regarding that? I'd hate to mess the new barbell up.

    thanks!
    Current 1 rep maxes:

    Bench: 315
    Squat: 345
    Dead Lift: 405
    Standing OHP: 185 x 3

    *lower back injuries! (herniated disc)
    I know my Squat/DL #'s are lagging compared to bench. I'm working on it now that the back is feeling good :)

    a couple videos of my lifts on youtube: https://www.youtube.com/channel/UCa-invujoGGf0nGf7ufWq3w/videos
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  2. #2
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    Originally Posted by chicagojosh View Post
    Hey all,

    my first ever nice barbell just arrived. I also happen to be just starting a 12 week deadlift program that uses a lot of rack pulls as secondary movements. I've seen mixed thoughts on if you can bend or damage a nice barbell by doing rack pulls with them. Any experience regarding that? I'd hate to mess the new barbell up.

    thanks!
    I do shrugs from the rack and deadlifts from the floor with mine, no issues. I definitely wouldn't drop the weights at all, especially doing rack pulls. You can bend any bar with enough weight and dropping it (especially unevenly) on a rack.
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  3. #3
    Unregistered User Cleveland33's Avatar
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    I wouldn't do rack pulls with any bar I liked
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  4. #4
    Registered User Jason2459's Avatar
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    Do block pulls instead. I used several mats stacked to get the height I want.

    That said as long as you are not dropping the weight down the bar should be fine.
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  5. #5
    Hammer Strength Shill Bench905's Avatar
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    Originally Posted by Cleveland33 View Post
    I wouldn't do rack pulls with any bar I liked
    Agreed
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  6. #6
    Registered User chicagojosh's Avatar
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    thank you all for the replies! cheers
    Current 1 rep maxes:

    Bench: 315
    Squat: 345
    Dead Lift: 405
    Standing OHP: 185 x 3

    *lower back injuries! (herniated disc)
    I know my Squat/DL #'s are lagging compared to bench. I'm working on it now that the back is feeling good :)

    a couple videos of my lifts on youtube: https://www.youtube.com/channel/UCa-invujoGGf0nGf7ufWq3w/videos
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  7. #7
    barbell aficionado thejosef's Avatar
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    Originally Posted by Cleveland33 View Post
    I wouldn't do rack pulls with any bar I liked
    Yep.

    Originally Posted by Jason2459 View Post
    Do block pulls instead. I used several mats stacked to get the height I want.
    This.
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  8. #8
    Registered User chicagojosh's Avatar
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    Originally Posted by thejosef View Post
    Yep.



    This.
    Thanks josef
    Current 1 rep maxes:

    Bench: 315
    Squat: 345
    Dead Lift: 405
    Standing OHP: 185 x 3

    *lower back injuries! (herniated disc)
    I know my Squat/DL #'s are lagging compared to bench. I'm working on it now that the back is feeling good :)

    a couple videos of my lifts on youtube: https://www.youtube.com/channel/UCa-invujoGGf0nGf7ufWq3w/videos
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  9. #9
    Work In Progress sm1ke's Avatar
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    If you can't do block pulls, just line your rack's safeties with some protective material. If you have square (flip-down) safeties, order some UHMW from McMaster-Carr (https://www.mcmaster.com/#=1akjau9). If you have pin-pipe or saber type safeties, buy an old bicycle tire and cut it up to wrap it around the safety, then secure with zip ties if necessary.
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  10. #10
    barbell aficionado thejosef's Avatar
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    Originally Posted by sm1ke View Post
    If you can't do block pulls, just line your rack's safeties with some protective material. If you have square (flip-down) safeties, order some UHMW from McMaster-Carr (https://www.mcmaster.com/#=1akjau9). If you have pin-pipe or saber type safeties, buy an old bicycle tire and cut it up to wrap it around the safety, then secure with zip ties if necessary.
    That'll help protect the safeties and maybe the bar knurling, but you'd still be at a high risk to bend the bar if doing rack pulls.
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  11. #11
    Registered User Jason2459's Avatar
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    Or buy a cheap beater bar.
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  12. #12
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    Originally Posted by thejosef View Post
    That'll help protect the safeties and maybe the bar knurling, but you'd still be at a high risk to bend the bar if doing rack pulls.
    Of course, but in the event that he can't do block pulls, its the next best thing. Actually, the next best thing would be to build blocks to pull from using 2x4s and maybe some plywood.
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  13. #13
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    rack pulls are only a substitute for block pulls, am i right?

    i wouldn't do them with my own equipment
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  14. #14
    Registered User chicagojosh's Avatar
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    Originally Posted by Jason2459 View Post
    Or buy a cheap beater bar.
    Hey Jason, I still have some beater bars around that i could use. just figured if i had the ohio bar loaded up, it would be nice to not unload that one, only to load a cheap bar...just a bit of time saving, but no biggie, I'd rather preserve the rogue bar. thanks
    Current 1 rep maxes:

    Bench: 315
    Squat: 345
    Dead Lift: 405
    Standing OHP: 185 x 3

    *lower back injuries! (herniated disc)
    I know my Squat/DL #'s are lagging compared to bench. I'm working on it now that the back is feeling good :)

    a couple videos of my lifts on youtube: https://www.youtube.com/channel/UCa-invujoGGf0nGf7ufWq3w/videos
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  15. #15
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    Originally Posted by Jason2459 View Post
    Or buy a cheap beater bar.
    Yes, I agree with Jason, I have a couple of bars that I keep for rack pulls, landmines etc, I definitely wouldn't use a decent bar for pulling off the safeties.
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  16. #16
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    Originally Posted by Cleveland33 View Post
    I wouldn't do rack pulls with any bar I liked
    Second this opinion.
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  17. #17
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    Originally Posted by Domicron View Post
    rack pulls are only a substitute for block pulls, am i right?

    i wouldn't do them with my own equipment
    Sort of. Rack pulls can be a bit harder since you can't pull out any possible slack first. I do both. But I use a beater bar for my rack pulls.
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  18. #18
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    Originally Posted by chicagojosh View Post
    Hey all,

    my first ever nice barbell just arrived. I also happen to be just starting a 12 week deadlift program that uses a lot of rack pulls as secondary movements. I've seen mixed thoughts on if you can bend or damage a nice barbell by doing rack pulls with them. Any experience regarding that? I'd hate to mess the new barbell up.

    thanks!
    If the OPB was my primary barbell, I wouldn't use it for rack pulls.

    My first suggestion would be to get a junk bar to do rack pulls with...every man needs a rack bar in his garage!

    Next, one can block pull instead to save the bar, but block pulls and rack pulls are done for two different reasons, so they aren't really replaceable lifts. I'd find out if you're program specifically states rack pulls or block pulls...which program is it by the way?
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  19. #19
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    That's why I kept the cheap bar that came with my entry level weight set back when.

    I use it for stuff that might damage the bar, instead of using a more expensive bar.
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  20. #20
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    I bought the Mark Bell/ST/Rogue Wagon wheels specifically for this reason. I own 2 OPBs, I wouldn't rack pull with them, not on my monster flip down safeties or from my safety straps. I made my own deadlift platform out of 3 pieces and the 2 side pieces with horse stall mats, I use these also when I block pull to bring the height up a little further (still well under my knees). I do block pulls on back day, deadlift on leg day.
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  21. #21
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    Originally Posted by MGM711 View Post
    If the OPB was my primary barbell, I wouldn't use it for rack pulls.

    My first suggestion would be to get a junk bar to do rack pulls with...every man needs a rack bar in his garage!

    Next, one can block pull instead to save the bar, but block pulls and rack pulls are done for two different reasons, so they aren't really replaceable lifts. I'd find out if you're program specifically states rack pulls or block pulls...which program is it by the way?
    Might be helpful if you wouldn't mind explaining the different reasons for each--I had no idea that this was the case.

    Also, here are directions for building your own pulling blocks, if you would choose to go this route:

    https://www.garage-gyms.com/super-ea...ulling-blocks/
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    Registered User DVG93's Avatar
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    I feel like safety straps would be more forgiving to your bar that pin/pipe or swing safeties.
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    Originally Posted by rlundregan View Post
    Might be helpful if you wouldn't mind explaining the different reasons for each--I had no idea that this was the case.

    Also, here are directions for building your own pulling blocks, if you would choose to go this route:

    https://www.garage-gyms.com/super-ea...ulling-blocks/
    A block pull allows for the slack to be pulled out of the bar before the weights breaks the floor whereas on the rack pull, you can't pull the slack out of the bar before breaking off the rack. The pull from the rack is therefore tougher from that given spot on the rack because the entire weight begins to move as the the bar moves whereas on the block pull, the bar begins to flex and increase in height before the bar breaks from the block. They aren't really replaceable exercises depending on how serious a lifter you are.
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    Originally Posted by DVG93 View Post
    I feel like safety straps would be more forgiving to your bar that pin/pipe or swing safeties.
    Probably, but I wouldnโ€™t attempt it with my own equipment. Not when I can do block pulls.
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    Originally Posted by rlundregan View Post

    Also, here are directions for building your own pulling blocks, if you would choose to go this route:

    https://www.garage-gyms.com/super-ea...ulling-blocks/
    Good grief he overcomplicated that. Draw an X and pilot holes? Come on.

    I've contemplated some blocks for a while, probably skip the plywood all together. Trying to workout some dowel/locating pin so I could build a few smaller levels to stack.
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    Originally Posted by chadsalt View Post
    Good grief he overcomplicated that. Draw an X and pilot holes? Come on.

    I've contemplated some blocks for a while, probably skip the plywood all together. Trying to workout some dowel/locating pin so I could build a few smaller levels to stack.
    You do realize some people are going to build these and will ultimately end up cutting a finger or two off. Sometimes people are helpless and need every single detail spelled out. Still wont prevent beta males from hurting themselves during construction.

    My FIL nearly cut his thumb off slicing the end of a banana. Instead of peeling it like a normal human he wanted to cut through the skin at the very end...decided it was a good idea to find the dullest knife he could and hold the banana in his hand while slicing...that worked real well for him. Then he's so beta that he passed out at the sight of his own blood. He is a waste of air.
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    Rack pulls arenโ€™t a substitute for blocks pulls when going over 450.... itโ€™s all about slack in the bar. Block pulls have a lot more whip as rack pulls have next to none. I wouldnโ€™t worry about bending it with less than 450. But I still wouldnโ€™t use a good bar I paid for. I was lucky I got an Ivanko 20 year old bar that I literally found in a trash can covered with rust, restored it and the knurling is literally brand new and superior to any good bar Iโ€™ve ever owned with no center knurling so I use that for rack pulls and probably will forever
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    Originally Posted by DVG93 View Post
    I feel like safety straps would be more forgiving to your bar that pin/pipe or swing safeties.
    No not really. Will help protect the knurling that's about it. I've done rack pulls with straps as well. Bar whips around just like hitting some pins if not more.
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    Originally Posted by BulkMore View Post
    You do realize some people are going to build these and will ultimately end up cutting a finger or two off. Sometimes people are helpless and need every single detail spelled out. Still wont prevent beta males from hurting themselves during construction.

    My FIL nearly cut his thumb off slicing the end of a banana. Instead of peeling it like a normal human he wanted to cut through the skin at the very end...decided it was a good idea to find the dullest knife he could and hold the banana in his hand while slicing...that worked real well for him. Then he's so beta that he passed out at the sight of his own blood. He is a waste of air.
    **** a beta, maybe he'll cut his nuts off and not contaminate the gene pool.
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