Deadlift Rack Pull Issues

[kuri]

As a part of Alwyn's NROL strength programs I've been working on DL rack pulls the past three weeks but am having some problems.

I'm currently pulling 355 for 4 (405 1RM) but am having a helluva time with rack pulls of 375 for 3 (this is after regular pulls). I know I should be able to pull much more than that, and it's not a grip issue. Just having a real hard time getting it off the pins.

I've set the pins at mid-shin, then at kneecap height, but still struggling.

Is this mainly an issue of insufficient back strength?

Any advice from you superior pullers would be greatly appreciated.

Chris

[I. Kay]

I'm not a superior puller, but two things come to mind:

1. Your back is weak. When you fail on a regular pull, is it at the top? That would be the simplest answer.

2. Your form may be off a bit. Because you are starting at a different point, your hips may not be starting in an optimal position. You might be locking your knees early because they're not bent as much to begin with.

Just a couple thoughts!

[ryan122185]

Sounds like you found your weak spot. Keep working on it you will find the groove.

When you can rack pull more than 100 lbs than your floor max. You will lock out any weight you get off the floor.

[kuri]

Thanks for the responses.

RH I suspect you are right on both points. I haven't felt comfortable at the starting position & knees locking out early likely is playing a part. I'll focus on that.

I have had trouble at the top on occasion with regular pulls too so would you think more rack work is the prescription? Other supplemental work?

[I. Kay]

I would think that if you've had lockout problems in the past, then rack pulls would be exactly what you're looking for. They'd at least be a big part of the solution, anyway.

[kuri]

Originally Posted by RockHard

I would think that if you've had lockout problems in the past, then rack pulls would be exactly what you're looking for.

I was afraid of that Shoulda been working these years ago... live and learn.