Ahh time for a wizened pothead to lend his opinion.
I’ve seen quite a few people who can;t rack pull what they deadlift. The reason is they do the rack pull identical to the SECOND portion of the deadlift (the lockout phase) using just hip extension, and the lack of leg drive hurts their poundage. Interestingly, thats the right way to do rack pulls if raising your deadlift poundage is the goal lol.
The second breed of people rack pull 300 pounds more than they floor dead since their back takes all the slack and they’re not limited by lower back weakness. THIS is the rigth way to rack pull if back width is yoru goal lol.
So AQ you’re doing your rack pulls WRONG for your goal of increasing back width, but you’re on target for improving your lockout on floor deads. lol.
Drop the weight down until you can execute with proper form. Your upper back must be quite weak if you cant rack pull more than you deadlift.
damnit…yeah I was doing them just like the latter half of a deadlift. So I don’t drive with my hips on them? [/quote]
I like to do them with the bar starting about 1-2 inches below the middle of my kneecap. When I deadlift my shoulders are vertically lined up with the middle of my feet but when I rack pull my shoulders are slightly more forward. From there I just put my hips in the right spot and pull up and back making sure the bar is dragging along my legs. I usually dont move at the knees at all, especially on the first rep.
I have a couple of videos up. I think my form is pretty good in them.