RDL vs Rack Pull

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  • #19454
    Collin Beazley
    Participant

    I’m wondering of your thoughts on programming/mechanics of RDLs and Rack Pulls. If anyone is familiar with Jordan Peters and his ideas on the RDL and Rack Pull. I don’t want to put words in his mouth but as I understand it, he basically thinks the Rack Pull is obsolete and thinks the world of the RDL. It seems with rack pulls that I use more quads and less back, if I did rack pulls with less bend at the knee to target more back, then wouldn’t the RDL be superior anyways at hitting the entire posterior chain? Just wondering your thoughts because rack pulls seem to be a staple

    Joe it would be a cool video in your nerd shit section to explain differences and application of good mornings, back ext with different angles and all kinds of deads

    #19471
    Joe
    Keymaster

    I’m wondering of your thoughts on programming/mechanics of RDLs and Rack Pulls. If anyone is familiar with Jordan Peters and his ideas on the RDL and Rack Pull. I don’t want to put words in his mouth but as I understand it, he basically thinks the Rack Pull is obsolete and thinks the world of the RDL. It seems with rack pulls that I use more quads and less back, if I did rack pulls with less bend at the knee to target more back, then wouldn’t the RDL be superior anyways at hitting the entire posterior chain? Just wondering your thoughts because rack pulls seem to be a staple

    Joe it would be a cool video in your nerd shit section to explain differences and application of good mornings, back ext with different angles and all kinds of deads

    If the goal is erectors, RDLs are best. If the goal is mid/upper traps (in conjunction with rowing stuff), then I think banded racks are best. And I have TONs of educational content in the “pipeline”. I’m going to have some more “advanced” mechanics stuff in the curriculum

    #19476
    j j
    Participant

    Hey Joe, where do you see the conventional deadlift benefiting someone?

    #19495
    Joe
    Keymaster

    Hey Joe, where do you see the conventional deadlift benefiting someone?

    “On paper” I’d say best as a glute exercise…very similar ROM at the hip and knees that occurs on a leg press, so most people can get near full hip flexion with conventional DLs (and a fully lengthened glute). The downside compared to leg press is that the spine musculature can be the limiting factor. —- All that being said..it can really fit in a program based off personal preference, so if you like it on back day, have at it…as like I mentioned above, even if the hips are receiving the most torque, if the spinal erectors are the limiting factor, they are receiving the stimulus that will cause growth.

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