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Lower Back Stuff

  • 29-06-2009 6:21pm
    #1
    J-Fit
    Registered Users, Registered Users 2 Posts: 472 ✭✭


    Hi everyone. Was rack pulling for the first time ever today and to my horror by pull was 30kg lighter than my deadlift. This must change! Been doing Westside method with hypers, reverse hypers, barbell rows and pull throughs to help my lower back strength. Would anyone have anything to add to this?


Comments

  • #2
    cardio,shoot me
    Registered Users, Registered Users 2 Posts: 3,462 ✭✭✭cardio,shoot me


    maybe the deadlift speed off the floor gives you more momentum at the top end.


  • #3
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    First time ever rack pulling? Might just be a getting in the groove issue rather then a weakness


  • #4
    J-Fit
    Registered Users, Registered Users 2 Posts: 472 ✭✭J-Fit


    cardio,shoot me wrote: »
    maybe the deadlift speed off the floor gives you more momentum at the top end.

    It definately does. Today it dawned on me that my deadlift would actually be a good deal more if not for the middle portion of the lift.
    amazingemmet wrote: »
    First time ever rack pulling? Might just be a getting in the groove issue rather then a weakness

    Possibly, but I felt at a distinct mechanical disadvantage when getting in place for the pull. Felt like I couldn't really generate as much power. The lockout is fine. It's just the middle bit.


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Where were you pulling from?? Mid shin....?? Most people are surprised how much harder it is from there. I wouldn't have expected that much of a drop off, but it is what it is, so work on it!


  • #6
    AlphaMale 3OO
    Closed Accounts Posts: 907 ✭✭✭AlphaMale 3OO


    Just below the knee is where I usually go from, maybe you were to high? Harder to generate hip extension power.


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  • #7
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    J-Fit wrote: »
    Hi everyone. Was rack pulling for the first time ever today and to my horror by pull was 30kg lighter than my deadlift. This must change! Been doing Westside method with hypers, reverse hypers, barbell rows and pull throughs to help my lower back strength. Would anyone have anything to add to this?

    Just to point something out there, you listed a load of lower back stuff but it might be your upper back holding back your rack pull.

    I was watching this vid last week and your thread reminded me of it

    https://www.youtube.com/watch?v=RF8Fpssobvc


    I've heard other lifter who followed his theory of DB rows = Bigger Deadlift and apparently it works.


  • #8
    J-Fit
    Registered Users, Registered Users 2 Posts: 472 ✭✭J-Fit


    Hanley wrote: »
    Where were you pulling from?? Mid shin....?? Most people are surprised how much harder it is from there. I wouldn't have expected that much of a drop off, but it is what it is, so work on it!

    Yeah just above mid. Felt really compromised.
    kevpants wrote: »
    Just to point something out there, you listed a load of lower back stuff but it might be your upper back holding back your rack pull.

    I was watching this vid last week and your thread reminded me of it

    https://www.youtube.com/watch?v=RF8Fpssobvc


    I've heard other lifter who followed his theory of DB rows = Bigger Deadlift and apparently it works.

    The reason I thought lower back was because I read somewhere that Louie Simmons suggested that this was the porblem with guys whose deadlifts are weaker off 6" or 12" boxes.


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