Quit Doing Rack Pulls - You’re Outlifting Your EGO!
Rack pulls are a popular exercise among lifters, particularly for those looking to improve their deadlift strength and back development. They involve lifting a barbell from an elevated position, typically using a power rack. While many athletes incorporate rack pulls into their routines, there are some significant drawbacks to consider. Personally, I have experienced these firsthand. Despite being able to rack pull 700 pounds, my true deadlift max was only 550 pounds. This discrepancy highlights the issues with rack pulls, such as the bar bending significantly and allowing for easier leverage. In this blog, we’ll explore what rack pulls are, why they differ from standard deadlifts, their potential downsides, and alternative exercises that might be more beneficial for your training.
What is a Rack Pull?
A rack pull is a variation of the deadlift where the barbell is lifted from an elevated position, usually set on safety pins within a power rack. The height of the bar can vary, but it is generally positioned around knee level or above. This setup reduces the range of motion required to complete the lift, allowing the lifter to handle heavier weights than in a conventional deadlift. Rack pulls primarily target the upper back, traps, and lower back, making them a favorite for those looking to build mass and strength in these areas. They are often used to break through deadlift plateaus by overloading the muscles involved in the top portion of the deadlift movement. However, while rack pulls can be an effective training tool, they are not without their drawbacks.
Is a Rack Pull a Deadlift?
Yes, a rack pull is a form of deadlift, but with key differences that set it apart from the traditional version. In a standard deadlift, the barbell starts on the floor, requiring the lifter to pull from a full range of motion, engaging a wide array of muscles from the legs to the upper back. This comprehensive engagement is what makes the deadlift a fundamental exercise in strength training.
In contrast, a rack pull involves lifting the barbell from an elevated position. By shortening the range of motion, rack pulls focus more on the upper portion of the deadlift movement. This can be beneficial for targeting specific muscle groups, such as the upper back and traps. However, the reduced range of motion also means that some of the muscles engaged during a full deadlift are less involved, potentially leading to imbalances if not addressed properly in a training program.
One of the main differences is how the barbell behaves during the lift. In a rack pull, the bar can bend significantly due to the heavy loads often used. This bending can create leverage that makes the lift easier compared to a traditional deadlift, where the bar remains relatively straight. This leverage can inflate the amount of weight a lifter can handle in a rack pull compared to their actual deadlift capability. For instance, I was able to rack pull 700 pounds but struggled with a 550-pound deadlift, illustrating how the mechanics of a rack pull can differ dramatically from a true deadlift.
Why is a Rack Pull Bad?
While rack pulls can have their place in a training regimen, there are notable downsides to consider. One major issue is the potential for the bar to bend significantly during the lift. This bending alters the mechanics of the movement, providing leverage that can make the lift easier. This might give the impression of increased strength, but it doesn’t necessarily translate to improved deadlift performance.
Furthermore, the elevated starting position of a rack pull can bypass crucial phases of the conventional deadlift, particularly the initial lift-off from the floor, which engages the legs and lower back more intensely. By skipping this part of the movement, lifters might develop imbalances or weaknesses that could affect their overall deadlift strength and form. Additionally, consistently lifting from an elevated position can reduce the conditioning of the muscles involved in the lower portion of the deadlift, potentially leading to issues when transitioning back to full-range deadlifts.
What Should I Do Instead of Rack Pulls?
Instead of relying on rack pulls, consider incorporating alternative exercises that address similar training goals without the associated drawbacks.
Block Pulls
Block pulls are similar to rack pulls but involve lifting the barbell from blocks or elevated surfaces rather than a power rack. This variation still shortens the range of motion but typically reduces the amount of bar bending. Block pulls can be adjusted to different heights, allowing you to target specific portions of the deadlift without the leverage issues associated with rack pulls.
Isometrics
Isometric deadlifts involve holding the barbell at a specific position within the range of motion for a set period. This static hold can help strengthen weak points in the deadlift by focusing on muscle tension and stability. For example, setting up an isometric hold just below the knee can enhance your ability to maintain position and power through that critical phase of the lift.
Band-Resisted Deadlifts
Band-resisted deadlifts incorporate resistance bands to increase the difficulty of the lift as you progress through the range of motion. This method ensures that the resistance is greatest at the top of the lift, similar to the overload experienced in a rack pull, but without compromising form. The bands also encourage explosive power and can help build strength through the entire range of motion.
By integrating these alternatives, you can achieve the benefits of rack pulls while mitigating the risks. These exercises promote balanced muscle development and more accurately reflect the mechanics of a true deadlift.
Will I Ever Get to Rack Pull?
Despite the drawbacks, there are scenarios where rack pulls can be beneficial. For strongmen competitors, who often lift heavy objects from elevated positions, rack pulls can simulate the mechanics of their events especially if they use an elephant bar or perform the silver dollar deadlift event. Additionally, lifters looking to overload their training to build back strength might find value in incorporating rack pulls occasionally.
However, it’s important to use rack pulls judiciously. They should not replace conventional deadlifts but rather serve as a supplementary lift in very rare situations. More times than not, block pulls would be better. If you struggle with the lockout portion of the deadlift, integrating rack pulls occasionally can help build strength in that specific range of motion. Just be mindful of the potential for bar bending and leverage, and balance your training with full-range deadlifts and other supportive exercises.
Conclusion
While rack pulls can have their place in strength training, they come with significant limitations and potential downsides. By understanding these issues and incorporating alternative exercises, you can build a more balanced and effective deadlift regimen. Remember, the goal is to improve overall strength and performance, not just to lift the heaviest weight possible in a shortened range of motion. Use rack pulls strategically, and always prioritize proper form and balanced muscle development in your training program.