Low rack pull9/20/2023 That's usually well below the knees (around mid shin). For upper back and traps, below and above the knees are effective, but I don't understand why one would choose either over heavy rows and power shrugs, unless they are working around a lower back injury or have a mobility issue.įor deadlift assistance/weak point training, powerlifters often set the bar just below their deadlift sticking point. To build erectors, hams, and glutes, start at least an inch below the knees. I think getting a good hinge is more important than starting depth(?). My understanding of the rack pull is that the starting position is between an inch below the knee to an inch above the knee depending on what the trainee(?) is comfortable with. If my goal is to get stronger overall without tweaking something which would be the better option?Įdited by Arsenio Billingham on 02-15-20 11:33 AM. Trap Bar deadlifts seem fine, so I thought about sticking to those, but I know Dan is a fan of rack pulls as well. The times I've tried to do heavier traditional deadlifts, I inevitably end up tweaking it. The issue is, thanks to some general idiocy when I was younger, I have a balky lower back. In the interest of "same but different," my idea was to focus on inching up my deadlift, using an easy strength approach - 3 sets of 5 with a weight until it feels easy. It's been working well so, naturally I'm looking to change it. Most of the time I also a run, alternating 1 minute job, 1 minute run until I hit a mile. Since about mid-November I've been "park benching" with a variation on the Tonic Workout that Dan posted a while ago:
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