Q: about rack dead and chins

[Anadrol]

How do you do them? anyone wanna explain?

[USMuscle9403]

http://www.musclemayhem.com/forum/cgi-bin/ikonboard.cgi?;act=ST;f=10;t=14564

Rack Deads are when you have the pins set at about knee level.

[GetnBigr]

that's a good pic BodyBuildingUniverse did!!

[Tyson23]

i coudlnt get the link for some reason it said there is an error...... but what your saying is that you would just get in a power rack set the bars on the side to about knee level or alittle below and do a normal dead? If so when your coming down do you just stop short of hitting the bars on the side each time? im assuming the power rack is the one with all the holes on the two sides and you can put the bars in at any level you want. As you can see i havent used it much lol

[lionel]

Yup, correct tyson.

[Anadrol]

tnx... (that was a really good pic!!)

[Tyson23]

dam i still cant see the pic but i know what it is just never used the power rack or done deads this way.... when doing them at about knee level does it take most of the leg workout out of it? and make it primarly a more back. And do you guys actually come down till the bar touches the safey pins or just come short of it? i would think it woudl be annoying if you kept banging them LOL

[Massive G]

I do my rack deads from mid shin.I found that if I go from knee level or even a little lower I'm not as strong as when I go mid shin...Other than Hack squats this is probably my favorite exercise....

[Tyson23]

So doin Rack deads from any point really takes away the quad ham glute stress doesnt it? Sorry if im asking dumb questions lol

[lionel]

Yup tyson. The best is if you can, dyrng the eccentric, just lightly click the bar against the pins. This takes a lost of control and by doing this, would help you control the negative. If you can't control it yet, stopping just short of the pins is fine. The pic btw is about rack chins, not rack deads. So it wouldn't be too much of a problem if you couldn't see it!

[Tyson23]

Thanks bro..... im going to give them a try tomorrow see how much of the legs it actually takes out

[lionel]

But when doing it, don't think bout legs or anything else except keeping your back straight and controlling the descent. Thats all! You're gonna love it!

[In-Human]

Tyson23, If your back starts to round, you are done with that set...

[Tyson23]

yea thats good point IH i usuallYdo dead to one rep short of failure becuase failure rep of deads woudlnt look to pretty if its all back and horrible form lol Im not a begginer trainer by any means its just crazy that ive never used a freakin power rack lol I guess it will be fun...... do you guys prefer DL's from the ground or on the rack at knee level..... or just does it depend on your goals?

[PTAaron]

Hmm... that rack chin pic is helpful - I've been doing them with my body straight not bent at the hips... they made me pretty sore that way, can't wait to do them right