Rack Pulls

[Koon Boat]

I have programmed rack pulls at the end of my pull days to tie everything together. I’m currently pulling against 80LBS in chains because the setup for bands takes too long. Today I decided to time how long it took me to setup bands, about 10 minutes. Now that’s 10 minutes out of my session to setup. I had to haul heavy dumbbells to anchor the bands and then lie down multiple gym flooring mats to have the bands properly sit on the sleeve. They felt amazing! I could really feel it overloading the top portion but took long to setup. My question is…is it worth the wait? Should I keep using chains? Should I use bands? Should I just use straight weight? If bands whats an optimal amount of tension? Doubled elite fts light bands felt like too much.  Thank you.

[Anonymous]

Koon Boat wrote:

…My question is…is it worth the wait?

I think that is the question you have to ask of yourself. If time isn’t an issue, you are enjoying that variation and you are not annoying the sh*t out of other gym goes then I would say it probably is worth of investing some extra time on.

[BryceBahm]

You may be losing a lot of the benefit and opportunity the rack dead presents to you by putting it at the tail end. Being that exercise is very complex with its demands, throw it at the beginning. Now you can take your time with the setup without feeling like you’re losing your groove

[Anonymous]

BryceBahm wrote:

You may be losing a lot of the benefit and opportunity the rack dead presents to you by putting it at the tail end. Being that exercise is very complex with its demands, throw it at the beginning. Now you can take your time with the setup without feeling like you’re losing your groove

 

I agree with you on the overloading part. However I’d still like to believe that it is gonna provide a decent stimulus given that your back musculature is already pre-exhausted. Although many consider pulls as ‘the start of the workout movement’ I think they can also be a nice way to finish off the session.

[Joe]

Koon Boat wrote:

I have programmed rack pulls at the end of my pull days to tie everything together. I’m currently pulling against 80LBS in chains because the setup for bands takes too long. Today I decided to how long it took me to setup bands, about 10 minutes. Now that’s 10 minutes out of my session to setup. I had to haul heavy dumbbells to anchor the bands and then lie down multiple gym flooring mats to have the bands properly sit on the sleeve. They felt amazing! I could really feel it overloading the top portion but took long to setup. My question is…is it worth the wait? Should I keep using chains? Should I use bands? Should I just use straight weight? If bands whats an optimal amount of tension? Doubled elite fts light bands felt like too much.  Thank you.

Just personal preference. (Benefit vs frustration) I think it’s worth it. And there is no way to say the right amount of bands. Go by failure rep pace. You want enough band so every inch of your failure rep is the same speeed

[Author]

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