I tried these for the first time today and I must be doing something wrong because:
A) I could barely do 3/4 of what I can deadlift as far as weight goes
B) I barely felt them in my lats/back (Cephalic_Carnage had suggested shrugging backwards at the top, which I forgot to do, so that may fix this one)
C) They hit my glutes so bad I couldn’t walk for 3 minutes after one of my sets. They still feel like jelly now.
D) I tried to keep my shoulders back on them but if I was doing more than about 135 they drifted forward a bit…not a ton, but still.
E) I tried to keep my lower back in a tight arch, and now my lower back is killing me.
Sounds like they did what they were supposed to do then, IMVHO. #1 is you’re most likely starting from your weakest point in the deadlift if you can’t use more weight than deadlifting from the floor. Your sticking point.
Rack pulls go on my Leg day for a reason. I should re-iterate–it’s a GOOD thing they hit your glutes if your goal is to get stronger. Most people have problems firing their glutes so that’s actually a great thing.[/quote]
I did them again on Thursday. The first time I did them, i was reracking into the hooks on the cage for some reason. This time I used bars so I didn’t have to drop it gingerly back onto the hooks after each rep. I also started from right at my knee instead of just below it. MUCH better. Got like 6 at a weight I could only pull for 2. I have to say I feel them in a completely different part of my lats, more towards the spine, like right in deep in my lats.