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Originally Posted by Frank.S
some good points.
Ive been doing lots of pulling against bands for speed and I think it may be helping. The reverse band pulls did not pan out like i would have expected, i did many weeks of them with various band set-ups and really didn't feel my lockout improved. With the bands loading the bottom, I was even faster then normal and I could almost throw it up to lockout.
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what bands were you using for reverse band pulls? If you had the "flying" feeling off the floor, probably too much tension?
another thing is you should set them up lower out of the rack, and not from the top. I like the idea of doing them where it gives you a little weight off the bottom, but not a ridiculous amount. If you remember simmons, he talked about rack pulls, and saying if you pulled x percentage over your floor pull, the rack pulls probably won't help you form that height.
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Rack pulls have helped (last meet when i hit a big DL pr was after a simple 6 week cycle of rack pulls getting progressively lower each 2 weeks). DB rows time will tell, its still a weakness i need to fix.
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I never got anything out of rack pulls. I really dislike them.
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greg panora explained it to me that i need to pull more with my traps once the bar gets to my knees and that this is going to take some upperback strength which I am lacking right now. I think upperback is whats holding me back from pulling in the 7s.
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Well, pulling for reps is going to build your back more than db rows. Put it into perspective. the load is a lot bigger on reps for deadlifts than rows.
This could also be why you saw a DL
pr, and not from the rack pulls. You were pulling for reps if i remember correctly, right?