Rack deads vs Regular

  • Thread starter Thread starter flatlandbmx
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flatlandbmx

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I was just wondering what the difference was starting your lift from the rack or straight from the ground? I don't really see much of a difference its the same move but just a different start position.

I just prefer rack deads. Any opinions?
 
theres more range of motion when you start with the bar on the floor. its better and will stimulate more growth and strength
 
Rack deads work more of the mid-upper back (you can do a hell of a lot more weight off the rack as opposed to off the floor). Going from the ground works most of your body. There's a big difference between the two, although the movement is similar.

As far as opinion, from the ground is the best for overall growth.
 
Racks limit range of motion and the amount of auxilliary stabilizing muscles you use. Great if you are recoveringfrom an injury otherwise I say no rack.
 
yeah I've injured my back 3 times now in sports so I probably won't ever be 100% in the lower back department but I'm going to start working from the floor.
I still go down until the weight hits the floor the only difference is I start upright.

Will give it a try tomorrow since its back day anyways.

Thanks everyone.

Add
I just watched several "rack" DLs and they aren't what I'm doing... I just start with the bar on a rack. Hmm the guy over there<<<<retard!
 
dude start real light. you probably arent keeping your back straight and starting too heavy. done right these are the best thing you can do to strengthen your lower back. are you only 23? you got plenty of time to get yourself on track bro. dont worry about how much weight you do, but focus on proper form and the weight will come.

also, by starting at the top, youre eliminating the "dead" part of the lift. every rep should be set down and rested on the floor otherwise you are "bouncing" more or less which wont build your strength at the bottom of the lift.
 
flatlandbmx said:
yeah I've injured my back 3 times now in sports so I probably won't ever be 100% in the lower back department but I'm going to start working from the floor.
I still go down until the weight hits the floor the only difference is I start upright.
Click to expand...

Most people who think they have bad lower backs dont, they are just weak. I train with a 55 year old guy who pulled in the high 600's with 5 herniated discs. He had at the time very little pain in his back. The disks were not from lifting, but work when he was young. He did this by strengthening his abs and posterior. THier are so few true lower back injuries.
 
jcp2 said:
Most people who think they have bad lower backs dont, they are just weak. I train with a 55 year old guy who pulled in the high 600's with 5 herniated discs. He had at the time very little pain in his back. The disks were not from lifting, but work when he was young. He did this by strengthening his abs and posterior. THier are so few true lower back injuries.
Click to expand...

How is 5 herniated discs not a back injury?
Been working form for the past few weeks from the floor at much lower weight with a pause after setting the bar on the floor.
Also at the end of my workout I do a cooldown of 30 to 40 reps at very little weight to concentrate on my form. Thanks for the help guys.
 
flatlandbmx said:
How is 5 herniated discs not a back injury?
Been working form for the past few weeks from the floor at much lower weight with a pause after setting the bar on the floor.
Also at the end of my workout I do a cooldown of 30 to 40 reps at very little weight to concentrate on my form. Thanks for the help guys.
Click to expand...

I would consider a herniated disk more of an "issue" than an "injury". I would consider a torn ACL and injury. I have a friend who broke 2 vertebrae in HS and was able to play for a short time in the NFL and Arena ball for years. That is a true injury and he was fine afterwards.
 
i wont risk deads from the floor because of my back... but when my workouts focused on strengthning this each week is the only time i grew like weed..

I do racks but i do them prob diffrently then most.., i prob cant even describe it.., i use them as i core workout and actually focus on pulling with my abs and lats so i dont go real heavy..
 
goin4275 said:
i wont risk deads from the floor because of my back... but when my workouts focused on strengthning this each week is the only time i grew like weed..

I do racks but i do them prob diffrently then most.., i prob cant even describe it.., i use them as i core workout and actually focus on pulling with my abs and lats so i dont go real heavy..
Click to expand...

pussy
 
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