Deadlift Rack Pulls
Posted: September 18, 2011 Filed under: 03 - Deadlift Tips | Tags: beginner, Deadlift Technique, Deadlifts, Muscle Building, Power, Powerlifting, Rack Pull Technique, Rack Pulls, Strength 1 Comment »Deadlift rack pulls, also called deadlift lockouts, can help you build significant lower back strength, and drive power into your squats and deadlifts.
Exercise Purpose
- Deadlift rack pulls help you train the finishing movement for your deadlift.
- They allow you to pull a significantly higher weight to lockout than you would use for your full range of motion deadlifts. Rack pulls can build significant lower back strength.
- By lifting heavier weight, they train your body and central nervous system to recruit more muscle fibers for the lift.
- To a lesser degree, rack pulls also work your gluteus maximus (glutes) and hamstrings.
For the general strength trainers, lockouts are also a useful lower back compound exercise. By starting the lift just below the knees, rack pulls eliminate much of the leg drive from a full range of motion deadlift. This allows this exercise to focus the work directly on your lower back.
If you’d like to learn how to perform rack pulls correctly, check out this article on the exercise technique: Deadlift Rack Pulls
What is Brute Force Strength?
Posted: September 18, 2011 Filed under: 90 - Brute Force | Tags: Brute Force Strength, Power, Strength 5 Comments »
I used to say ‘I lift weights because I don’t have the skills for other sports…’, then I actually learned how to lift. Take the deadlift for example. Simple exercise, right? Just grab the bar and pull. What if I were to tell you that to lift it properly you’d have 21 steps to follow: feet close together, toes forward, grip the bar at shoulder width, hands over-under, drop your hips, head and chest up, drive through your heals, etc…
Brute Force Strength isn’t mindless muscle versus iron, but it is about simplicity. You don’t need the latest wonder-workout. You don’t need NukeExplode 7000 to fuel your workout. Simply follow four basic rules and you will get stronger:
- Perfect your technique on every lift. Regardless how long you have lifting, continuously look for ways to improve your form.
- Set up a balanced training program centered on your big compound lifts and your individual training goals. Follow your training plan consistently.
- Establish a clean, balanced diet with plenty of protein and sufficient calories.
- Expect steady progression. Push yourself, but lift only what you are capable of lifting with proper technique.
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