Adam Knowlden
12-14-2003, 08:35 PM
Many of you have incorporated Pin Pulls, also knows as rack deadlifts. If you haven't they are excellent for building the overall back, erectors, necks, traps, and forearms!
The President describes them here:
"Rack Deads – These are deadlifts performed off an elevated rack, rather then the floor. I recommend a slight elevation off of the ground. This will allow you to go tremendously heavier than you normally would by pulling off the floor, and will add noticeable density. The highest I would normally go is knee high."
For rack deads, I suggest using a power rack station.
The concept will be the same with this weeks exercise.
However, instead of utilizing regular deadlifts, Stiff legged deadlifts will be utilized. You will be performing, <font color="red"> Rack Stiff-legged deadlifts </font>
(See: Anatomy of the Posterior thigh (http://www.abcbodybuilding.com/magazine03/hamstrings.htm) for details on proper execution of this exercise.)
You will need to stand on a platform to perform these. I suggest a power block, or even a flat bench.
Adjust the rack to allow full range of motion. You want the rack adjusted so that at the bottom of the range of motion, you can set the bar on the rack, without endangering yourself of excessive strain. I suggest immediately at the bottom of the range of motion.
This variation will allow you to use much heavier weight.
After each rep, rest the bar on the rack, and immediately pick it back up again for another rep. As fatigue sets in, the bar may rest on the rack for longer amounts of time, in almost a rest-pause fashion.
The President describes them here:
"Rack Deads – These are deadlifts performed off an elevated rack, rather then the floor. I recommend a slight elevation off of the ground. This will allow you to go tremendously heavier than you normally would by pulling off the floor, and will add noticeable density. The highest I would normally go is knee high."
For rack deads, I suggest using a power rack station.
The concept will be the same with this weeks exercise.
However, instead of utilizing regular deadlifts, Stiff legged deadlifts will be utilized. You will be performing, <font color="red"> Rack Stiff-legged deadlifts </font>
(See: Anatomy of the Posterior thigh (http://www.abcbodybuilding.com/magazine03/hamstrings.htm) for details on proper execution of this exercise.)
You will need to stand on a platform to perform these. I suggest a power block, or even a flat bench.
Adjust the rack to allow full range of motion. You want the rack adjusted so that at the bottom of the range of motion, you can set the bar on the rack, without endangering yourself of excessive strain. I suggest immediately at the bottom of the range of motion.
This variation will allow you to use much heavier weight.
After each rep, rest the bar on the rack, and immediately pick it back up again for another rep. As fatigue sets in, the bar may rest on the rack for longer amounts of time, in almost a rest-pause fashion.