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Should I be doing rack pulls?

Training discussion on Should I be doing rack pulls?, within the Bodybuilding Forum; Thanks to all of you for your comments. I don't really have specific goals other than what I mentioned. Basically ...


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Old 01-15-2006, 07:04 PM   #11
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Thanks to all of you for your comments.

I don't really have specific goals other than what I mentioned. Basically I just kind of like gym, and I exercise because it's meant to be good for me!

I've started doing stiff leg dead lifts in my leg program. I'm doing two sets of 10 at 30kg, which is apparently just over 30lbs.

Yes, my trainer said of my hands "I've never seen that before. I get bits that wear off, but not skin ripping off." and the guy who sold me the gloves said "I haven't seen that in a long time". Yeah, it would have been because of my grip.

I told my trainer, after my second day doing the dead lifts that I was having trouble holding it. He said, "Oh because your hands aren't strong enough?" and I said yeah and he said next time if he's in he could show me how to use his figure 8s. I managed it better the next time though.

I'm not sure what hyperextensions and DB rows are. I do lat pulldowns up to 25 kilos.

I'll certainly be asking why I'm doing rack pulls. I probably won't be back at gym for another three days though. It's a pretty new gym, opened in October I think, and my trainer is one of the owners. I couldn't help wondering if he has his own agenda for wanting me to lift such heavy stuff. I don't know him very well, but I did go to college with him. I swear I never teased him or anything!! Haha

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Old 01-15-2006, 08:17 PM   #12
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Quote:
Originally Posted by Spunky
I'm not sure what hyperextensions and DB rows are.
Hyperextensions
http://www.bodybuilding.com/fun/exer...cle=Lower+Back

DumbBell Rows (you have to scroll down to One-Arm Dumbbell Row, it's near the bottom of the page)
http://www.bodybuilding.com/fun/exer...le=Middle+Back
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Old 01-15-2006, 10:03 PM   #13
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Thanks

I've actually done both of those before, but not for over a year. They would be good I think.
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Old 01-15-2006, 11:28 PM   #14
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Quote:
Originally Posted by Spunky
I've started doing stiff leg dead lifts in my leg program. I'm doing two sets of 10 at 30kg, which is apparently just over 30lbs.

Oops, that was meant to be "just over 60lbs." I'm sure you all figured that out. :o
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Old 01-16-2006, 01:25 PM   #15
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Quote:
Originally Posted by Kane
I used gloves for about a year and found it actually helped develop my grip strength. The gloves make your hands "bigger" because of padding and what not, and I find you actually have to grip a little harder to close your hands enough to secure the bar IMO.
Excellent point, Kane.

Another trick is to use the largest bar possible. Something you can also do which is really great for developing grip strength is to wrap a a towel around a pull-up bar, making it as thick as you prefer. You can then do your pull-ups. This, of course, could limit your pull-up sets so I prefer to just hang from the towel wrapped bar as long as possible, have a short rest and do it again for 3 to 4 sets. Add whatever variations you care to invent.
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Old 01-18-2006, 01:00 PM   #16
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You might want to try lifting straps instead of gloves to help with the rack pulls.
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Old 01-22-2006, 11:53 PM   #17
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Default Rack pulls no more

Here’s what has happened…

I went back to gym after a five day forced break, and did a class then some cardio. During the cardio I saw my trainer, so I asked him why I was doing rack pulls. He said most people when they train want to get lean, even if they want to get big, they don’t want to get big and fat. He said most of his programs are based on increasing the basal metabolic rate, so that you burn more calories all the time. He said something like rack pulls work different parts of your body in one exercise…I explained to him what happened the previous time I had tried to do them, and what the trainer Steve had said. My trainer was pretty defensive about rack pulls, and perhaps a little disappointed/annoyed at what Steve had told me. He askedme "What else didd he say to you?" He said “I’ll go and talk to Paul about it now”, and he went and talked to Paul. Then he didn’t come back and tell me anything else.

So the next day was my day to do chest, and rack pulls are right after my warm up. I got through the first two sets, couldn’t lift the third, dropped the weight until I could lift it (which was equal to the second and fourth sets) and managed to do six pretty average reps. I obviously wasn’t doing them properly and by the end I hurt my lower back a bit. We could all see it coming.

At the end of my workout one of the female trainers asked me how I went and I told her what happened. She said my trainer really likes rack pulls at the moment. Sometimes trainers will find an exercise that they like and give it to everyone. She said she’d just started doing them, and sometimes her back felt kind of jarred (doesn’t really sound good to me…), but not like it hurt bending and stuff. I decided that was my kind of hurt, and she said it might be best to take them out of my program for a while. Then along came one of the trainers who also owns the gym and she said to him “Aidan’s given Spunky rack pulls and she’s hurt her back” and he said straight away “Take them out. I’ll talk to Aidan”. He gave me a stretch which helped my back quite a lot.

The lesson I learnt is, if you whinge to enough people you get what you want.

The next day was leg day, and everything was a bit hard, probably because my back wasn’t 100%. I had to drop my deadlifts my 10kilos, and it kind of hurt but I got through them in decent form, but I don’t think I was getting as low as before. At the end of my workout Paul saw me writing comments on my program card and asked what I was writing. It was about my deadlifts. He said “Okay, we’d better take your deadlifts out”. I said “But aren’t they meant to be really good for me?” and he replied “It’s all meant to be good for you. It’s all relative. (?) If you’re hurting your back we’ll take them out and you can do something else.”
I said “Won’t my back be better in a couple of days and then they’ll be okay?” and he said “If you’re feeling your back we’ll take them out for a couple of weeks and then you can go back and put more weight on your deadlifts.”

So now I am doing assisted chins with a wide grip instead of rack pulls, and medicine ball hammys instead of deadlifts. Ooh, I was feeling my hamstrings today.

Sorry that was really long. I could have just written “I’m not doing them anymore”. Haha
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