Deadlifting off a rack

DustinLati · 10-Oct-04, 09:36 PM

I know most people probably deadlift with the plates resting on the floor. Well, my gym recently got a new rack that im in love with and use it for pretty much all my barbell movements...well i decided to use it for deadlifts and put the adjustable lower rack about 10" off the floor for deadlifts and went up about 60 pounds. I loved doing them this way....less strain on my back, and it worked my forearms and especially my back better.

My question is, is it ok to do them this way, or am i cheating myself? My guess that its fine doing them this way, all i am really doing is taking my legs out of the movement a little more, and focusing most of the work into my back.

PS...i only started doing them this way because i saw the big boys doing it this way the day before.

abarlament · 10-Oct-04, 09:45 PM

That is fine. Put the bar just below your kneecap (~18") to simulate a strongman DL, or wherever your sticking point is for Westside rack pulls.

**MostMuscle** · 10-Oct-04, 09:51 PM

Partial reps do have their place in a routine. They can be used to work on a weak point in the ROM and also to overload the CNS by allowing much greater loads.

BUT...

Full range of motion is key for overall strength development. Most people fall into the partial rep rut, not by choice, but they usual end up handling loads that they simply cannot move effectively through the entire ROM. So what the body does naturally is correct this by "cheating" by either swinging the weights around or/and cutting the ROM down. A good example of this would be a chin-up. How many people do you honestly see do a full ROM chin-up? Not many. Most lower themselves halfway down and kick/swing their way back up in order to complete a few more reps. Has this person truly up the intensity? Maybe. He got a a few more reps but at what cost?....

End rant.

Back to your question. Cycle the partial deads with full ROM deads. 2-3 weeks with partials and then 4-6 weeks with full ROM deads would be a good program that would allow you to reap the benefits of partials but not rely on them.

'Nuff Said.

Iain · 11-Oct-04, 05:09 AM

Quote:

Originally Posted by DustinLati

I know most people probably deadlift with the plates resting on the floor. PS...i only started doing them this way because i saw the big boys doing it this way the day before.

Hehe, haven't well all done that?

Rack pulls are a useful tool. MostMuscle is probably right about using full ROM more. I like using partials at times (except on squat, won't do that until I get a box which I can set to above parallel) because you get used to heavier weights. Then a new max weight using full ROM doesn't scare you because you have handled that weight, and more, for partials before.

**Firehawk** · 11-Oct-04, 06:54 AM

I'd agree with MostMuscle here. Definitely don't stop doing the full ROM deadlifts.

jukka · 11-Oct-04, 07:18 AM

I agrees with Most Muscle as well.
Though using partial reps for reasons putlines in other posts.

I guess most often I see guys using partial reps with all the good intentions...but they use more weight than they can lift even with partial reps.

No kidding: I saw this fairly big geezer deadlifting something like 600 lbs. off the rack, and the weight was so big that his knees actually bent and his legs gave away under it. With straps he was able to hold on to the weight, but he barely got his back straight before the weight had made him squat so deep that the bar was back on the horizontal bars.

Lift2Live · 11-Oct-04, 11:13 AM

Actually, for only the second time in the 4 months i've been back at the gym (this one anyhow), I saw a very short but stout guy doing deadlifts this way. I was also taught to do partials for the deads but I will do them full when I do. This guy was doing 315 for good reps but the bars on the squat rack were so high that his range of motion was literally only 6-8 inches from start to finish. 10" off the floor is not a bad starting point to get the feel of the exercise but this guy had 2 feet off the floor. :confuzzled:

DustinLati · 11-Oct-04, 11:59 AM

alright, thanks guys....at first i was really excited because i went up so much in weight, but then after i thought about it i was like "uh oh...was i cheating doing them this way"....

I guess ill have to cycle the way i do them.

**Firehawk** · 11-Oct-04, 01:00 PM

Quote:

Originally Posted by Lift2Live

Actually, for only the second time in the 4 months i've been back at the gym (this one anyhow), I saw a very short but stout guy doing deadlifts this way. I was also taught to do partials for the deads but I will do them full when I do. This guy was doing 315 for good reps but the bars on the squat rack were so high that his range of motion was literally only 6-8 inches from start to finish. 10" off the floor is not a bad starting point to get the feel of the exercise but this guy had 2 feet off the floor. :confuzzled:

The guy was probably just training a certain part of his lift. It's sorta the same thing when bench pressers do board presses etc, they are just training a part that they may be sticking at.

The only time it's considered "cheating" is when you claim to be doing a full deadlift and you aren't.

DustinLati · 11-Oct-04, 01:07 PM

Well my "sticking" point is the very bottom of the lift...when the weight is on the floor. How would I train to become better at that?

luke.w · 11-Oct-04, 01:13 PM

Quote:

Originally Posted by DustinLati

Well my "sticking" point is the very bottom of the lift...when the weight is on the floor. How would I train to become better at that?

stand on plates while deadlifting to raise yourself higher for a greater range of motion is one way, you'll have to lighten up on the weight.

**Firehawk** · 11-Oct-04, 02:44 PM

Quote:

Originally Posted by luke.w

stand on plates while deadlifting to raise yourself higher for a greater range of motion is one way, you'll have to lighten up on the weight.

That's a really good idea.

Klinger · 11-Oct-04, 02:49 PM

Quote:

Originally Posted by DustinLati

Well my "sticking" point is the very bottom of the lift...when the weight is on the floor. How would I train to become better at that?

Straight-legged deadlifts have really helped me out on with my conventional DLs. I stick at the outset when I go heavy, too. A lot of that is hamstring strength, which you can really improve with SLDLs.

PS edit: Also monitor your abs/lungs. Keep the core tight and keep air out of your chest when you lift. I like to push DOWN on the bar right before cleaning it. That part is probably mental.

Kyle C · 11-Oct-04, 08:50 PM

I agree with MostMuscle except with the cycling.

Id suggest doing them both in the same session, however Id actually be cycling the height of the partial rep.

The problem with people who apply partials in their training dont combin it with full rang of motion training enough and only get partial results!

Kc

**MostMuscle** · 12-Oct-04, 01:10 PM

Quote:

Originally Posted by Kyle C

I agree with MostMuscle except with the cycling.

Id suggest doing them both in the same session, however Id actually be cycling the height of the partial rep.

The problem with people who apply partials in their training dont combin it with full rang of motion training enough and only get partial results!

Kc

That is another great option.