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Rack pulls: dead-stop or touch & go ?

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  • Rack pulls: dead-stop or touch & go ?

    I was wondering how most of you guys here do your rack pulls:

    Do you put the weight down on the pins after each rep, or just touch the pins slightly and go back up again ?

    I'm asking because if I use the "touch & go" tehnique, sometimes the barbell hits the pins un-evenly, so although I'm under constant tension - the weight itself can become un-balanced...

    This is eliminated if I set the weight down on the pins, but then I have to pause briefly between each rep (2-3 seconds) to regain the tightness in my whole body because it's not supporting the weight... (and it's just a killer to start each rep from a dead-stop position).

    So, which way do you execute them and why ?

  • #2
    Touch and go for me.

    I feel much more "locked in" and can get a much better rhythm going. More importantly, it is too easy for me to "relax" during that pause during the dead stop and I feel that with heavy weight and high intensities it is too easy to injure myself during the subsequent re-tightening that accompanies each dead stop rep.

    Dead stop proponents will say to just stay tight at throughout regardless and that the dead stop eliminates all momentum and that allows for more muscular activation. I see that point and agree. It just isn't work for me.
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    • #3
      I don't touch and go for deadlifts so I don't touch and go for rack pulls

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      • #4
        I feel the same as Adam about this. I do my Rack Deadlifts in a touch and go style, but doing dead stop will allow for better activiation, I just have trouble grinding out reps doing dead stop reps. When I do touch and go I can really get into that "power groove" and keep pounding out reps and I have trouble keeping that same feeling/tightness throughout the set if I do dead stop reps.

        Also, one time a few months back I was doing rack pulls from a dead stop and I let too much slack out at the bottom and when I pulled up I pulled a muscle in my back. So from that I just go with with touch and go.
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        • #5
          I do a slow touch and go, meaning I slam the weight down, wait for the first giant rebound to settle, and pull on the second bounce. This lets me stay in a groove without having the rebound lift half the weight for me.
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          • #6
            Touch and go but not to be confused with bounce and go! Its important to always stay in control of the bar.
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            • #7
              Stop n Go
              For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

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              • #8
                Originally posted by mentalflex View Post
                I feel the same as Adam about this. I do my Rack Deadlifts in a touch and go style, but doing dead stop will allow for better activiation, I just have trouble grinding out reps doing dead stop reps. When I do touch and go I can really get into that "power groove" and keep pounding out reps and I have trouble keeping that same feeling/tightness throughout the set if I do dead stop reps.
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                • #9
                  I am a newbie on these.

                  Did them for the first time ever last week.

                  Pulled 1\2 my reps touch-n-go, the other half were stop-n-go.

                  I underestimated the weight and did a 20 rep set as my main work set.

                  Still was sore as all get out. Plan is to go stop n go and heavier next time.
                  I train Dogg Crapp. When not training DC ... sometimes I train arms 3x to 5x per week. Sometimes I train 'modified dogg crapp' which includes an 'arms only' day.

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                  • #10
                    Dead stop. I prefer resetting between each Rep and treating it more like a bunch of singles ( like a cluster set) . Nothing wrong with touch and go either, I've done both and like both just prefer the deadstop at this point.

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                    • #11
                      The correct answer is "both". ;-) I do dead stops on all my warm up sets even up to the one right before my working sets. It is much harder pulling from a dead stop, so I do that a majority of the warm up time (about 4-5 sets), then "touch and go" seems a little safer to me on the heavy working sets (2 straight sets) and does let me stay in a better groove. Also, I do back after bis, and after bis my grip is pretty much shot, so I am working really hard to even hold on with straps! LOL!
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                      • #12
                        Guys, what your opinion on doing rack deads without a rack ie lowering to knee and pulling up.
                        Would it still be rack dead or it would be partial deadlift?
                        And also is there any safety issue with them(without rack) cause i havent noticed it.
                        tnx
                        Last edited by Dorian32; 07-31-2012, 04:33 PM.

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                        • #13
                          Originally posted by Dorian32 View Post
                          Guys, what your opinion on doing rack deads without a rack ie lowering to knee and pulling up.
                          Would it still be rack dead or it would be partial deadlift?
                          And also is there any safety issue with them(without rack) cause i havent noticed it.
                          tnx
                          That's called a DImel DL
                          For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

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                          • #14
                            I like to do them dead stop.....If I am going fairly heavy for me where I may get 6-8 reps, I stop and breathe after every rep and drive back up. I always feel like I round a bit while going touch and go, and to me it feels safer to set it down, reset myself, and start again....
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                            • #15
                              Since my injury and surgery I.have paranoia about taking the tension off my back and putting it back on. I FEEL much better going touch and go on deads (I would do the same with racks) but I can understand another person feeling better re-setting each time. So to me its just about how you feel safest...if you touch and go do you try and bounce (don't think that's a good idea) or just TOUCH and go? Do you tire and round as the set goes on or do you end the set if your form feels like its gonna break? Results wise I doubt either is better than the other so just do what feels safest

                              If you do pause just make sure you get in the habit of doing the exact same set up each time

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