Different parts of your back get different degrees of work at different points in the deadlift. Off the floor you'll probably be using your lats more to hold the bar against the shins. Towards the top of the lift you'll probably be using your traps more (although not actively so) for the whole "I like my arms attached to my body" thing that all the kids are into these days. I've always found that it takes more erector spinae work to keep the spine neutral while bent over than it does when upright, so I'd assume that the erectors get less work in the top h alf of the movement.My question is: If you do a deadlift from a set of boxes that allow the bar to be a bit higher,......say around knee level or there abouts,......does that make your back work harder because there is less leg drive?
For some reason I remember reading this somewhere but have never tried deads from boxes, I've never tried rack pulls either (don't own a rack lol).
I was thinking about making a set of adjustable wooden deadlift boxes. Just a few diff boxes that sorta sit on each other and interlock that allow 5cm or 10cm jumps etc so I can put a bit of a different spin on the deadlift every now and again.
What is the main reason for box pulls? or rack pulls? over a normal deadlift.
Thanks in advance as always guys.
Graeme
You'll get better results doing stiff legged deadlifts, but using heavy dumbbells, 10 to 15 rep's
These are an exercise in their own right.
They all are. I hate the term assistance. Confers that there's less need or requirement for them or less effort spent on them.
its called assistance because they 'assist' you in making the main movement easier, these exercises should still be given 100% effort (not maxing them out, but still pushing the limits for reps) otherwise they are pointlessThey all are. I hate the term assistance. Confers that there's less need or requirement for them or less effort spent on them.
It's just assistance to the 3 main powerlifts. If your not a powerlifter it's not really assistance. It's just an exercise.
Also SLDLs are awesome.
just make sure when doing rack pulls that you are in the correct position, best way to do this is to keep the bar bellow the knee, that way u can still see if u are in the position that you would be if u were doing a full deadlift, if the bar is above the knees u can easily cheat it by leaning back (not being in the right position). basically it should be the exact same as what a normal dead is.
if u added 70kg to your rack pull, but nothing happened to your normal deadlift lockout something is wrong, have u actually looked at the position and the way u actually pull a rack pull compared to your normal deadlift?Even just below knee level the carry over seems to be minimal because no matter how hard you try and mimick the position you would have had from the floor you can't because you havent had to start the lift.
I added 70kg to my rack pulls from below knee and my lockout didn't improve at all.
I think the westside way of doing rack pulls would have some merit. Pulling from a small height, 2, 4 or 6 inches. The change is small enough that you should still get carryover of the floor.
if u added 70kg to your rack pull, but nothing happened to your normal deadlift lockout something is wrong, have u actually looked at the position and the way u actually pull a rack pull compared to your normal deadlift?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?