Tip Do the Rack Pull Right Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do the Rack Pull Right Do rack deadlifts really boost your conventional deadlift strength Here' s what you need to know by Paul Carter November 30, 2018July 13, 2022 Tags Deadlift, Tips, Training Big Back Big Deadlift I like rack deadlifts (aka rack pulls) for the upper back, but not for improving the deadlift specifically. People say it'll "fix your lockout" and make it less of a sticking point, but that's probably not accurate. If they actually did help, then the likely explanation is that you had a weak upper back and it limited your ability to stabilize the posterior chain. The great majority of folks get into a completely different position when doing rack or block pulls than what their body is in when pulling from the floor in that range of motion. And any variation of a main movement where you can use more than about 10% of your max load won't be all that transferable. Here's an example: Gym bro has a max deadlift of 500 pounds. Gym bro decides to do rack deadlifts, and he can use 600 pounds for reps. Gym bro doesn't realize that the rack deadlift positions are different than the regular deadlift positions. Gym bro goes back to deadlifts later to find out his deadlift hasn't improved. Gym bro is vexed and sad. So why doesn't it work since it's intended to strengthen a sticking point? Newsflash: Training your sticking point at the sticking point itself is pointless. And that's a lot of points. The problem area isn't the sticking point itself. It's the few inches before the sticking point where you're not able to generate enough power (the speed at which you can move the load) to get through the sticking point. Get Strong Below Your Sticking Point If you want to defeat a sticking point, find a way to make that movement more difficult in the area preceding it. Now get stronger in that part of the range of motion. That's how you'll eventually crush that plateau. "But isn't that what I did with using rack pulls?" Not if you're training the rack or block pull in a dissimilar position than you'd be in with your regular deadlift... and especially using a load greater than 10% of your deadlift max, or training the block/rack pull starting at your sticking point with the regular deadlift. These are all the most common issues with guys using block or rack pulls, which is why I say it's something you probably shouldn't be doing to improve your deadlift. If you're using the rack or block pull to build a stronger upper back then you still want to stick to the rule of not using loads well beyond the scope of what you can deadlift from the floor. Instead, do them with good form, slower eccentrics (negatives), and sets within the 6-10 rep range. I also suggest using bands here because doing so will make the thoracic extensors work like never before. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Valslide Flye Use Valslides or furniture sliders for this tougher-than-it-looks chest builder. Bodybuilding, Chest, Exercise Coaching, Tips Ben Bruno September 25 Training Tip Band Pull-Apart Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps. Exercise Coaching, Mobility, Shoulders, Tips Paul Carter April 1 Training Tip Want Bigger Quads Do High Reps There's a time to go big or go home, but not for quadriceps isolation. Here's why. Bodybuilding, Legs, Tips, Training Lee Boyce May 3 Training Tip Paused Bulgarian Split Squat Ramp up this staple exercise by adding a short pause at the bottom of each rep, then explode from that dead-stop position. Do 6-10 reps, 2-5 sets. Exercise Coaching, Legs, Tips Dr John Rusin July 24