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  • Rack Deadlifts, Please Help

    Before anyone jumps on me about not reading before asking questions, let me just say that I have read every thread on here about rack deadlifts, discussed it (argued) with The Munster before, during and after doing them, but I still have a question.

    I guess question is not necessarily the correct term. It's more like... I don't get them!

    Prior to starting DC training we would, on occassion, do full deadlifts and regularly included straight leg deadlifts for hams. I didn't get full deadlifts until we went up in weight. We initially worked light, trying to learn the movement before adding weight. As the weights increased I started to understand what muscles were being worked and grew to like the movement...as much as is possible considering what you're doing.

    As I understand the rack deads, the purpose is to eliminate the lower body portion of the full deadlift movement, allowing for greater weight usage and, therefore, greater upper and middle back development. In theory it should be simple, starting at or around the knees with the back in a set position, stand erect and squeeze at the top. But, even as the weight is increasing, I'm just not feeling them.

    Today I used 115 for my work set (doing 10-12 reps only because I'm growing more irritated with each lift). I am aware that this is light weight and that I will be moving up but I don't want to move up in weight until I'm positive my technique is right. There is no pain in any part of the movement. There is no anything.

    My problem with this movement is that even when I'm going light on, say, squats I can feel what muscles are doing the work (hence the irritation at the weak quads previously. Thanks, Friggin' for the help. It's working), however, I'm not feeling it on this. Doing rack deads feels no different than picking up a heavy box...its just there.

    The Munster says (at serious risk of damage to his other shoulder) that it looks like I'm incorporating too much hip flexion. He says that from a bent over, knee slightly bent, and arched back position that it is my hips moving forward rather than my lower and upper back pulling the weight up that is standing me erect. My reply to him is "Of course my hips are moving forward. I'm standing up from being bent over, dumb ass!" I'm frustrated with the movement. He's frustrated with me. I'm frustrated with him. That makes me more frustrated. Help please, guys.

    I need to hear opinions on this movement from someone besides my partner. Thanks.
    "The problem is not that there are problems. The problem is expecting otherwise and thinking that having problems is a problem." -
    Theodore Rubin

    Mod @ Proactivehealthnet

  • #2
    TheLil'Missus, Ok first I want you to read more, just kidding, I want you to go to this link and watch the master exmgq doing Rack Pulls or Rack Deads, this guy is the best and his videos are excellent to help with perfect form:

    http://www.steroidology.com/forum/sh...threadid=45212

    Enjoy...
    "That damn log book"

    www.trueprotein.com Highest quality protein at the lowest price...

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    • #3
      Try squeezing your shoulders up and back at the top of the movement kind of like a shrug. I do this with my deadlifts (rack and full) and I definitely feel it in the traps at least. As for the rest of the back, my guess is that you will feel it more when you go up in weight. Maybe try doing sets in the 4-8 rep range. Hope this helps.

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      • #4
        Damn in-human your to fast I was going to post those videos, but oh well.
        :showoff: Pain is weakness leaving the body – and strength training is the antidote. :showoff:

        5% off trueprotein.com order when U use the discount code erl633

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        • #5
          Originally posted by eric89
          Damn in-human your to fast I was going to post those videos, but oh well.
          Yes exmgq or pullinbig has been very helpful in the past and he is a great guy with a crazy sense of humor, the guy is a very strong...
          "That damn log book"

          www.trueprotein.com Highest quality protein at the lowest price...

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          • #6
            i love rack deads. they hurt so good. i just did them about an hour ago as a matter of fact, and i can already tell i'll be hurtin tommorow
            My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

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            • #7
              Great videos!
              What strikes me watching those videos is that because of my short arms the knee-bend is much greater than exmgq's. I know for a fact that I have short arms (so boxing was litterarly a blow in my face when I did that some years ago ) so should I due to that start the movement higher up, above my knee, to take the legs out of the movements even more?

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              • #8
                well TLM do you have long arms? short arms? short or long torso? all of this can affect at what height you should go from. if you have long arms you may have to lower the starting position some to get a better range of motion.

                also i find going heavy is key with rack deads. most of the work being done by the muscles in your back during the exercise is isometric so its not going to feel the same as say something like a bicep curl. think of it as more of a feat of strength and try to move as much weight as you can with proper from. you will feel it the next day for sure
                It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.

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                • #9
                  i'd have to say heavy is key for deads. i've never done deads with that light of weight, i usually stick to 385-405 for my last set of 6 reps. my back feels real tight and a little pump but the next day i know and feel every muscle it worked.
                  is there any reason you're doing rack deads instead of from the floor?

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                  • #10
                    Originally posted by flexmaster
                    i'd have to say heavy is key for deads. i've never done deads with that light of weight, i usually stick to 385-405 for my last set of 6 reps. my back feels real tight and a little pump but the next day i know and feel every muscle it worked.
                    is there any reason you're doing rack deads instead of from the floor?
                    Rack deads because they are a fantastic exercise in DC training. Floor deads will be rotated in later when rack deads are rotated out.
                    CrossFit Champions
                    Champions Combat Arts

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                    • #11
                      Gotcha ;-)

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