T Nation

Rack Pull Question

I read somewhere that partial movements like rack lockouts should be used sparingly or they could have a negative effect on the length of the muscle’s exercised. Don’t flame me for saying anything that isn’t anatomically true. It’s just what I read.

Is there any danger in using rack pulls or sumo deadlifts or other exercises that don’t work through a full ROM if I’m using them for a program that lasts about 8 weeks?

If done correctly, there would be no dangers in those exercises.

Bad wording.

I don’t mean physical dangers like to the spine or anything. I mean dangers that might stem from only performing a partial range of motion even if it’s in perfect form.

I use rack pulls every second week and have done so for quite a while now and have only had positive effects from doing so. Especially where my deadlift is concearned.

Joints being accustomed to continual partial ranges of motion could cause inflammation or pain (possibly). If I were you, I would just make sure to stretch adequately during the program’s time.

I think as long as your program isn’t all partials, all the time, you should be just fine.

[quote]saroachman wrote:
I think as long as your program isn’t all partials, all the time, you should be just fine.[/quote]

Agreed.

Oh and by the way squats ass to the grass are the secret to life.

Its been said quite a few times that the VMO is stressed maximally in the rock bottom position of the squat, therefore if you only ever do partial movements the VMO may not get enough stimulation leading to patellar tracking issues. partial movements are great , just balance it out with full ROM stuff and you’ll be fine

[quote]FightingScott wrote:
I read somewhere that partial movements like rack lockouts should be used sparingly or they could have a negative effect on the length of the muscle’s exercised. Don’t flame me for saying anything that isn’t anatomically true. It’s just what I read.

Is there any danger in using rack pulls or sumo deadlifts or other exercises that don’t work through a full ROM if I’m using them for a program that lasts about 8 weeks?[/quote]

FightingScott, there’s nothing wrong with rack pulls. Keep in mind that they can and should be done from different pin heights. Two big benefits of the rack pull…

  1. You can handle heavier loads than you are used to with full ROM.

  2. You can strengthen your DL at your sticking points.

Just like ATG squats, you should also include deficit deadlifts to your program. The weight will be less than your regular deadlift, but it will boost your starting strength off the ground.

Also, Sumo deadlift technically isn’t a partial ROM lift since you are starting from the ground and lifting to lockout. Plenty of competitors only pull sumo. If you are weak at pulling that way, then you should be doing it on occasion. It will bring your conventional DL up as well.