Deficit Rack Pulls?!?
maranarasauce93
Posts: 293 Member
I'm all for accessory work in the name of fixing sticking points of your deadlift but this variation just makes no sense to me. Since going to golds, I've been noticing more and more bros doing rack pulls whilst standing on a block. I know that deficit deadlifts are supposed to help you with your initial pull from the floor, and rack pulls are supposed to help you work on lock out. So why put the 2 together?!? Why not just do a conventional deadlift?!? This is kind of a bit of a rant, but I am also curious if there is any benefit to performing this variation.
1
Replies
-
A Deficit Rack Pull is an oxymoron. I have no idea why the brahs are doing this - perhaps it was featured in Muscle and Fitness?
I agree with you - just frickin' Deadlift! 2 -
Yeah, well, welcome to Gold's, I guess.
In my gym, someone would look over and ask WTF that person was doing.
BTW - was it a block, or a Bosu ball? 0 -
Here's a picture for reference. This guy was also hoarding bumper plates... I guess to fuel his ego and look strong?? But there are only 4 sets of 45lb bumper plates and lucky for me, there was one set left to help me and my hobbit legs get leg drive for bench press. Smh!!
1 -
Why??0
-
Dat bent elbow, though! Deficit rack pulls with a row?2
-
I wouldn't call that deficit rack pulls though since he is pulling the bar from knee level.1
-
Not saying it's correct but the only thing I can think of as to why they would do that is to get into a different starting position if he's short.
BTW never heard of them or seen them done.0 -
-
Actually, since the rails are on the lowest hole, I guess it kinda makes sense. If you want to do some rack pulls from knee-height (as pointed out by SFL), then yeah - you'll have to do something to raise your feet.1
-
singingflutelady wrote: »I wouldn't call that deficit rack pulls though since he is pulling the bar from knee level.
But still... why couldn't he just pull from the floor? After all, he is using bumpers.1 -
I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls0
-
maranarasauce93 wrote: »singingflutelady wrote: »I wouldn't call that deficit rack pulls though since he is pulling the bar from knee level.
But still... why couldn't he just pull from the floor? After all, he is using bumpers.
Because the safeties are at the lowest spot they can go?0 -
From the picture, it looks like he is doing a standard rack pull - looks like the block simply puts him at the correct height in the rack to do the pull from. Could be a limitation of the rack itself where he cannot get the bars low enough to do a correct pull.2
-
based on the size of the guys calves.... he needs to do a lot more leg work.3
-
singingflutelady wrote: »I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls
Deficit deadlifts are normally done with the bar on the floor and the person standing on a plate or block. Once you elevate the bar, it negates the whole idea of a deficit deadlift; you are pretty much moving the bar closer to yourself making the exercise more like a regular deadlift.
0 -
He's getting more range of motion than if he just used the last pins alone. Form looks terrible though and who wears a belt deadlifting 225lbs? And the belt..
0 -
singingflutelady wrote: »I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls
No, there's not a set height that I'm aware of. Some start below the knee and some above. Different sticking points.
I'm 5'11" and the rack I use puts the bar about 2 inches below my knee. If I wanted to start at a lower position I'd have to get on a box. Higher is easy, just move the bar up a notch.
2 -
maranarasauce93 wrote: »singingflutelady wrote: »I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls
Deficit deadlifts are normally done with the bar on the floor and the person standing on a plate or block. Once you elevate the bar, it negates the whole idea of a deficit deadlift; you are pretty much moving the bar closer to yourself making the exercise more like a regular deadlift.
I know what a deficit deadlift is. I meant that that looks like a normal rack pull but he uses the block to start with the bar at his knees so it isn't deficit0 -
piperdown44 wrote: »singingflutelady wrote: »I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls
No, there's not a set height that I'm aware of. Some start below the knee and some above. Different sticking points.
I'm 5'11" and the rack I use puts the bar about 2 inches below my knee. If I wanted to start at a lower position I'd have to get on a box. Higher is easy, just move the bar up a notch.
That's what I though. Just confused why this would be called a deficit rack pull and not just rack pull0 -
Actually it was 315 lolol.leprechaun011 wrote: »He's getting more range of motion than if he just used the last pins alone. Form looks terrible though and who wears a belt deadlifting 225lbs? And the belt..
0 -
singingflutelady wrote: »piperdown44 wrote: »singingflutelady wrote: »I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls
No, there's not a set height that I'm aware of. Some start below the knee and some above. Different sticking points.
I'm 5'11" and the rack I use puts the bar about 2 inches below my knee. If I wanted to start at a lower position I'd have to get on a box. Higher is easy, just move the bar up a notch.
That's what I though. Just confused why this would be called a deficit rack pull and not just rack pull
I've not thought about using a box to stand on because the height is right for me where it's at.
If someone shorter than me, say 5'5", has a sticking point around mid shin level and the bar can't go lower you'd have to stand on something to get below the knee.
1 -
-
singingflutelady wrote: »piperdown44 wrote: »singingflutelady wrote: »I am uneducated but wouldn't deficit imply that he would be pulling from lower than the bar normally would be and rack pulls can be done from a variety of heights? Or is there a set spot for pulls
No, there's not a set height that I'm aware of. Some start below the knee and some above. Different sticking points.
I'm 5'11" and the rack I use puts the bar about 2 inches below my knee. If I wanted to start at a lower position I'd have to get on a box. Higher is easy, just move the bar up a notch.
That's what I though. Just confused why this would be called a deficit rack pull and not just rack pull
I think I'm just confused because a rack pull or block pull is when the bar is elevated and it's main function is to focus on lockout, rather than having a person move through the full ROM of the deadlift. So I pretty much am confused why he adds a box to the rack. Like what is his goal here other than potential ego lifting??0 -
1
-
Wow, why the hate on this guy? You don't know this guy and you don't know his story so cut him some slack.maranarasauce93 wrote: »Here's a picture for reference.
OP, I'm confused... a deficit rack pull is still just a rack pull. I'm guessing the person doing them just doesn't have a power-rack that can get low enough so they use a platform to increase their ROM.
2 -
piperdown44 wrote: »Not saying it's correct but the only thing I can think of as to why they would do that is to get into a different starting position if he's short.
BTW never heard of them or seen them done.
Haha I just made up the name because it's a total oxymoron-- which is what I thought he was doing seemed like. And this guy wasn't short by any means. Nor am I aware of his sticking points. But it seems almost counter intuitive for him to have the safeties set to the lowest level AND to stand on a block. And then he has his shorter friend try out the same exercise like it's a one-size-fits all set up. I just don't get it...but if I see shorter people doing this exercise, particularly when the safeties are non-adjustable, I'll better understand it.0 -
Wow, why the hate on this guy? You don't know this guy and you don't know his story so cut him some slack.maranarasauce93 wrote: »Here's a picture for reference.
OP, I'm confused... a deficit rack pull is still just a rack pull. I'm guessing the person doing them just doesn't have a power-rack that can get low enough so they use a platform to increase their ROM.
More than anything, I was hating on the fact that he was using 3 sets of bumper plates when there were metal plates of the same exact weight AND he wasn't even pulling from the floor so why even use bumpers?!?1 -
The safeties on the cage at my gym can go lower than this one.0
-
I don't see anything odd about this at all. Like a number of other people have said, he's adjusting to have it just below the knee. I have different height boxes I use at home to accomplish the same thing.2
-
juliewatkin wrote: »I don't see anything odd about this at all. Like a number of other people have said, he's adjusting to have it just below the knee. I have different height boxes I use at home to accomplish the same thing.
Sorry I guess I'm not as familiar with this and didn't understand it but I guess it makes sense after all the explanation. Don't mean to seem like an ahole0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions