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Unread 11-08-2017, 02:59 AM
immanurse immanurse is offline
Junior Member
Join Date: Nov 2017
Posts: 1
Default rack or block pulls

thanks in advance for reading.

pardon my ignorance, but what's the difference between pulling from the floor (full rom) dead lift vs. a block/rack pull from below knee height?

i want to completely replace dead lifting with rack pulls. i'm not a power-lifter
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Unread 11-09-2017, 04:13 AM
Determinism Determinism is offline
Senior Member
Join Date: Nov 2016
Posts: 593

Just to name a few:
- Smaller ROM.
- Can handle more weight.
- Less strain on the lower back and/or hamstrings.
- Technically less demanding.
- Adaptions will increase in upper back and traps and slightly decrease for lower back and hamstrings.
- For some individuals who cannot properly perform a dead lift it may even be superior.

Bonus tip:
Use rack pulls. That way you can pick the height that is most profitable for your current situation/goal/weakness. It gives you a lot of opportunity to overload at specific ranges and it will carry over to other pulls/rows (dead lift, RDL, barbell row, T-bar row, etc.).

Last edited by Determinism : 11-09-2017 at 04:16 AM.
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