The Ultimate Rack Pull Overloading Guide
HTML-код
- Опубликовано: 25 сен 2024
- 5% off Naturally Enhanced using code "ADF"
outalpha.com/ne
GAMING CHANNEL: / @alphadestinygaming9708
Get the best nutrition book ever written: outalpha.com/tad
Still a novice? See: outalpha.com/th...
Want to consult me for email exchanges, Skype consultations, online coaching, or for custom programs?
outalpha.com/co...
ALPHADESTINY FACEBOOK/FANPAGE
/ alpha-destiny-23833703...
ALPHADESTINY TWITTER
/ alphadestinyad
Royalty Free Music by Dan-O at DanoSongs.com
AND
Machinimasound.com
Licensed under Creative Commons Attribution 4.0 International
creativecommon...
You decorate that barbell with bands like it's a fucking christmas tree.
My deadlift was stuck at 335 for months. Then I discovered your channel and the glorious rack pull. Just from 5 weeks of doing them, up to 495 for 10 below the knee, my whole back is stronger in every back exercise, and my deadlift is now 455 for 2. Thank you O great Trappinator, for your unconventional knowledge.
Very nice Jeremy!
Jeremy Johnston how did you incorporate them into your workout cuz I'm stuck at 345 and I've been trying to break that plateau
Jeremy Johnston like how many times a week do you do them and at what intensity?
ilikejdmcars Do heavy training 3 days a week. Deload a week and then start the training, he has programs.
335->455 in 5 weeks yea sure
You should just change your channel name to Rack Pull Destiny
Blake Yeo HAHAHAHAHAHAHAHA
jack larson zombie art 2018
Wrong I started getting bigger traps and I became a master chef.
in all seriousness. i have been doing rack pulls for about 8 weeks, eating a little more, and doing full body training and many people have mentioned that I am getting bigger. i def credit this to eating more, the rack pull and the overhead variations i added to the workouts. thanks Alex.
Mario S you’re welcome
@@Jeeksters hahahahah LOL DUDE
"Now I don't know about the safety of it, but..."
I actually injured my back when I did 20 sec static holds. I think I tweaked my left trap and the first 2 days i found it somewhat difficult to for example get out of bed or do sudden movements with my left arm. Now almost a week later the pain is much better but I still feel it a little bit, particularly when I do face pulls. I wouldn't recommend this exercises to anyone because pulling below the knee is overall going to build significantly more muscle and heavy power shrugs will be enough to stimulate the upper traps.
I did 6 Plates after one training cycle and never had problems. I do 5x5 tho
david199508 it's just a strain buddy. Try to lay off for a week, this happened to me too. Except I was on cycle and my traps were just exploding so I thought it was a constant pump lmao. Just be safe man! Leave your ego at the door. Good luck.
my gym got only 2 45' and 2 50' that's all.
and the rest are 20' and 25'.
when i put 180kg(about 400 pounds i suppose) on the bar the owner came to me and said:"dont do this ever again cuz the bar will brake"...
fk that gyn
315ForReps lol
Change gym 😁
My traps are my biggest weak point of my whole body. Been trying this out the past few weeks and I can already see them growing! Thank you!
Alex you should upload more training videos, they are pretty entertaining
I will...once I get over this flu
Ironmind straps are the bees knees!!!
AlphaDestiny Flu Again???? Lol
Hamza24434 The change in canadian weather during the fall/winter transition period has no mercy on anyone
AlexX2995 I live in Pennsylvania and we definitely get some , JUST SOME of the Canadian winter air, and it's fucking brutal
Best rack pull tutorial on RUclips! really appreciate, hands down underrated channel you are the best Alex! thanks for the great content. keep it up
great vid brother. .. You and Eric have the best videos... I particularly love this one because I'm hitting rack pulls at the three pin levels at different times... I also love rowing ,and the snach grip... My back and my overall physique has blown up in the past year and I'm also an advanced lifter... Your videos are unique that they are consistent and interesting and informative keep up the great work brother.....
Thank you Thomas
Your good, I did the rack pulls above the knees, I was only able to do 90lbs, I am up to 200 now, I found the solution thanks to you, please post more on RP's
I feel the soreness in traps more with this workout than shrugs
wouldn't it make sense to just hold it at the top for as long as you can instead of lifting it up and down? more time under tension for traps and less effort lifting it all the time
I love how Alex takes the time to do some nice camera cuts etc, he would direct big black ass videos really well.
No kidding though the most informative videos on RUclips when it comes to building a big steroid using looking body
One of the most informational videos I everwatched
Gray-Mane or Battle-Born?
I don't claim to be the best blacksmith in Whiterun.
Géza Kovács Do you get to the cloud district very often?
Have you met my father? He's the steward up in Dragonsreach.
Shaolin Schlag Wait... I know you
Time to end this little game.
the glutes are looking crazy lol
lowkey i was mirin and thought "damn his glute game looking joocy tho"
Only purpose of the above the knee rack pull is to troll Jason Blaha lol
Imagine the traps a dude on tren could build doing this shit! LMAO traps popping above the ears.
This actually answers a lot of questions I have about my traps swelling hugely while doing heavy kettlebell work, during the swing portion the trap is being stretched during my clean and jerk.
Thanks for showing the proper forms and variations to build a KILLER back! I went your content and you're super knowledgeable! 💪⚡⚡
Hey Alex I've got a question. Should the upper back be relaxed and stretched fully, or should the upper back be contracted (and scapula retracted)?
Jack Brah I believe relaxed. this was my mistake earlier on, and widen ur grip also, u will see great gains if u decompress the spine, it's easy to do, and do plenty of activities beside lifting. improve ur posture, breathe VERY deep after, and right before every set. it will allow more stabilization of the spine. I actually find myself doing pull ups right after, and it definitely helps ME feel less compressed the next day!
+tommy guglielmo are u alex? :D
Sina Malina kind of... hahah 185 lb short Italian guy, except better facial hair xD
When the weight gets heavy it will be impossible to retract the scapula, that's just the nature of the exercise. Keep the upper back relaxed, it will also maximize trap stretch this way
AlphaDestiny this was hella useful will we see more guide on exercises
Hi Alex , what kind of set and rep ranges would you recommend for stuff like rack pulls , z presses and snatch grip high pulls?I usually do like 4 sets of 3 reps but not sure if that is enough?
You can think whatever you want about him but he means business for natty because he advocates for the real deal, lifting heavy.
This is great. Thank you. Your very informative. I've followed u for years.
Heard people and seen comments slagging off rack pulls. I don't see why. If people only do them to ignore deadlifts, or as an half arsed deadlift, yes, I agree. But, if used properly, they crush the upper back and traps like nothing else. Throw in a few Romanian deadlifts and some calf press and it's a great full posterior chain workout, imo for my goals
put the left hand strap on first, if ur right handed. u will have an easier time strapping ur right wrist with the wrist twist, left hand needs that extra wrap for a fat grip, so pull it tight, and squeeze the life out of ur left hand. though u do need to squeeze the life out of BOTH hands.vice versa if ur left handed
5 years later would you still recommend?
I just did heavy rack poles at my gym for the first time using straps. I do 185 pounds for deadlifts for 10 reps two sets. While I went and rack pulled 275 pounds. Two sets of 10 reps. Also did another two sets at 225 pounds. My traps are more blown up and pumped than I have ever felt them. Hell yeah, I would recommend.
Alpha I just want to say thank you! You changed my life with ur advices. I had zero traps and with ur advices it changed incredible bro THX ! love u nohomo
In prison I would do my rack pulls and hold last rep for 10 seconds then immediately strap up to 60lb dbs and farmers walk till I just couldn’t.
Could you use straps with the farmer walk to keep the stretch on the traps for a longer period of time without your grip giving out?
Yes do this one a week. Carry 500+ lbs
I just stumbled across your channel. I like it. In my experience, anecdotal evidence is a lot of times just as solid as scientific, and the exercises you are doing obviously work.
I'm building my own rack now so I can incorporate rack pulls asap....quick question though. Do the rack pulls target the middle back really well, or is there another exercise you recommend for targeting the middle back?
Thanks man, and great work.
not in context..but just wanted to say...today i did my first ever band bench press...awesome...when i took the bands off the weight flew up!
My maaan! Cheers for making this video. Top man!
Helpful video. I liked it congrats dude
my beard looked like yours about 2 months ago and it looked alot like yours and people would ask why I was growing out my side burns because of the gap between sections and now people compliment it because it becoming really full for the first time, so keep letting it grow I think it will bee good in a few months
Bruh, that music towards the end was epic as fuck Alex.
THAT is what I am talking about. EXACTLY. The isometrics. The static holds. ??? I got pretty bad knees. I have been doing ATG squats with some dumbells. I want to go heavier, so I need to go to a bar. I did a squat program a few years ago, but my knees only put up with about 230 in a full squat. So I see my knees only putting up with about the same weight, and I can't do too many reps. So how to overload? I was thinking about just what you suggested. Doing a short movement, and static holding at the top to stimulate growth, without doing too many reps, or too many full range reps. This way, I can keep my full range stuff lighter, and do heavy short reps. That should, hopefully, keep my knees happy and build some better strength.
this will be terrible for your knees
Hey Alex, just wondering what other rows you'd recommend.
I've just cycled meadows rows in and am loving them. I'm planning on building up to six plates before swapping it out.
Is it possible to see any gainz doing this exercise while cutting?
Yes but it's very taxing on the body so you might get tired AF
It's definitely possible... I'm on a cut and my rack pulls went from 160kg to 230kg.... Keep going keep growing
Going to implement these with my deadlift recovery weeks
does that also hit middle and lower traps?
i been doing rack pulls for like a week straights and upper back got super swole
Haroon Rohani I don't think hypertrophic responses are that immediate.
Isaac Abramov yes they are. if u read that right, he said he's been doing them everyday for a week I believe haha u dont think u see results from doing the lift every day for a week?
Word to everything ny G?
Tommy Guglielmo 1 he didn't say he's been doing them everyday.
2 I doubt he'd be able to do them every day.
3 even if he could, his back wouldn't get super swole in a week
Hey, Alex. Does the isometric contraction overload the mid/ lower traps too, or are they targeted through the ascension of the heavy ass weight?
Awesome vid bro!
Hey Alex, where do you keep the shoulder blades when you train traps ? Do I keep them tight back or do I pull them forward a bit so I feel more stretch on my traps ? ( what I mean by pulling forward is have them hang as if I has rounded shoulders but only a bit)
Should I always let them go low as much as my ROM allows ?
beard getting thicker brah.
Those plates swinging like testicles in a heatwave.
whats with the blue strap, why not put the weight on the bar? the blue strap doesnt add any tension like this? no one realised it? or im just dumb
Can the rack pulls below the knee substitute the conventional deadlift? Are they a safer option? Can you do more volume work on it?
Hey Alex I wanted to ask if you'd recommend your programs if one is trying to lift purely for performance and if so which one after finishing the novice program. The sport I do is wrestling I want to become more physically dominating and the muscle groups you preach work would be optimal for a wrestler, but I want confirmation as it being a good choice for me.
Got me experimenting with rack pulls. Thank you
im trying this instead of DL's for 3 weeks now..rack pulls once a week on 'deadlift' day.fullbody 3 times a week.squat,dl,squat.But instead of that leg press,rack pull,leg press.On 1 of the days,wich is friday(light day) i do lat pulldown and the seated row.Why im telling this whole story is because monday i also do back on fullbody and i do lat pulldown heavy with cheat form and a type of bent over row.And sorry but i don't feel jackshit in my upper back after that.I do cheat shrugs too,so a little bit trap soreness.But wednesday i did rack pulls,t-bar cheat rows and today i feel total upper back soreness and my traps are tight as hell.I held 145 kgs for 10 secs straight.Wich is a lot of weight for me.Im 83 kg at the moment.I did it sumo too.I fucking love it.No lower back snapness and i get to overload my upper back with the stimulus.Defo a great tip!
Alex can you show us how to train with resistance band when we are traveling?
Went from pulling at the knee to above the knee, from 5plates to easily more than that. Was attempting a fiver+5kgs/10kgs per side, can't remember exactly BUT grip gave out even with straps. You mentioned static holds, any advice on how long to hold it for? Say I start at 4.5plates per side for example.
P.S. If there's any doubters, this rack pull thing works man! Could definitely see trap growth and I've only been doing this and pullups, no shrugs or anything yet
Hey AlphaDestiny, today I did my first ever rack pulls and I loved it! But I only did one rep, and at the top of my one rep I held it there for 5-10 seconds. I went up to about 700 lbs. Is there any difference between doing multiple reps, versus doing one rep and holding it ??
Alex, I love how informative and entertaining your videos are but I have a question. When performing rack pulls, I feel like my lower back/glutes are working a lot more than my traps and upper back, even when I begin above the knee. I don't know how to engage the traps; is this just poor mind-muscle connection or a technique flaw?
Great video. Very well explained
Thank you, I'm happy to have helped!
How about super overload and go to the 4th pin , with a inch rang of motion but hold the heavy weight for static hold
4th pin won't work. it's too high to even grab it with locked arms. only very tall people can pull that off
Excellent video!
100% THE REAL DEAL
Should your scapula be retracted when doing rack pulls throughout the entire movement? Or only when you're near the top of the movement, I've tried rack pulls a few times with far more weight than what I can deadlift and I never seem to feel it in my traps
Tried this for the first time last night, woke up this morning not being able to move my upper body, sore asf. Shit actually works
Interview clearanceO
Clsrence Kennedy aka Vegan power!
anybody tried these rack pulls the way he does them? What do you guys think?
should you pull your shoulder blades together when doing these rackpulls to develop your traps?
whats the difference doing rack pull below and above the knee
Am I supposed to keep my shoulder blades squeezed or does it not really matter?
Chris Jones says to pull the bar close to your pelvis to engage the traps and upper back. Alphadestiny always forgets to tell people about that little detail.
So am I supposed to let the bar pull and drag my arms and traps downward or am I supposed to raise my traps at the top?
Interesting thanks. So you don't shrug, just get tight and lift from the legs keeping top half of the body in place?
How necessary is equipment? I only have a barbell and weights
i was wondering how much extra weight you personally can do with wrist straps.Am needing a decent pair just started rack pulls and slippings a problem for me.
Hi alpha destiny I've been seeing some major results with this exercise thanks to you but I'm just curious if at the top of the rep do we lift our traps too like a turtle or do we just lift the weight with our upper body
Is it possible to use bands to hang weight from for dips and chin ups instead of buying a dipping belt?
Do you have any recommendations on how to program rack pulls? I am on a upper/lower training split (4 training days a week) with dup (very high reps, high reps, strength). I normally do stiff legged deadlifts on the high rep days and deadlifts on the strength day
parkinson bell is great for overhead too. it really gets your base
Hi I am new to the channel I was wondering if you had any programs that you followed that you would be willing to share, I am currently going towards the end of a program called madcow and I'm looking to try something new.
Thanks I didn't know the exercise
what is you don't have a power rack. do you think band shrugs with a barbell is just as good? with you standing inside the bands
Ayub Alom hope you're gym has at least blog pulls
Block pulls with bands are next best thing
Hey Alpha, how often should you do heavy rack pulls ? I did rack pulls 3 days ago is it too soon to do heavys again?
What o you think is heavier 705 or 635 with double minis from pin 2? I thought. The 635 with the bands was way harder but he no idea how my band tension that is
Nice guide bro!
hi Alex,
do Rack pull work the shoulders because i cant't do overhead press ( shoulder pain)
Thank you very much
very nice guide thank you Alex
My pleasure!
Q&A: why are you a big proponent of using bands? I don't know the benefits
fvking awesome video Alex!!!
yo alpha destiny huuuge fan love your videos. just wondering ifs normal that i get a way bigger stretch on my delts then traps. tha
I dont understand why you put the second weight on the bar attached by bands when you can just put it on the bar normally. It weighs the same so no difference right?
Study Gym it's for when you have no room left so it would go in the middle, it also makes it less stable
Great tutorial
The bar keeps rolling in my hands and killing my arms
zod dammit use straps
When is NE3 expected to be released?
Mohammed Sabri 1 january
What do you do with shoulders during the exercise? do you pull them up? Back? Down?
question for Alex, why not just put the 25's on the bar? what does the bands in and around the 25s do? and why would you put it in the middle as well? thanks
he wants you to hang weights using a band at the center between where your hands grip the bar WHEN there is no space left to put weights on the side(when you're going really, really heavy).
+venktesh rao thabks you
Jeremy Whitfield also the plates dangling from the bands cause more instability, and as Alex pointed out the trapezius responds to instability by growing
+ResistanceQuest thx for the response I was just curious
Jeremy Whitfield for sure bro
i did this exercise yesterday with only 60kg+ from my deadlift max and havent done one single shrug that workout , and im telling you the soreness is real lol
When doing standing barbell extensions, do you go all the down to your traps
How would you program rackpulls above the knee into a 4day upper lower split 2 volume days and 2 intensity days per week. Upper days would normally have T bar row cheat style and power shrugs already in.
Rack pulls to start on the upper body intensity, could even do shrugs with the bar on rack pulls
Hey Alex I just started doing snatch grip rack pulls but with my straps they dig into my wrist so much it leaves almost scars. Is it just because theyre cheap nylon or is it something ill just have to deal with
Erik Challeen make sure you twist the strap to get the slack out and get your hand closer to the bar. It could either be that or you're not gripping hard enough, they are meant to let your wrists help you, not do it all. If that doesn't work they make padded straps
Alex I am trying to hit 60kgx5x5 OHP i am weak at bottom. I tried Z-press with pause at pins but it did zero carryover to ohp. Will push press solve this situation?
Bora Karaman you probably got it by now but I would have suggested to do without pins.
Really pumped to use this movement in my back training but I have one question... what are the recommended set and rep ranges if you are using the snatch grip static holds?
good video Alex