Rack Pulls to Deadlifts

[Harpy Heather]

Hey-o! Incoming newbie question.

 

Has anyone else started with rack pulls and then moved into deadlifts? I began lifting a little over a month ago and started with rack pulls after researching a bit, figuring they would be easier on my lower back at first (I try to be careful not to aggro an old herniated disk). The rack pulls and squats have done wonders for my overall strength, but I'd like to move up to deadlifts soon.

 

I've been digging around online lately and found all sorts of instructions on how to deadlift properly (yay!), but have found jack-all for how to transition between the two. If anyone has experience with this, I'd love to hear about it. Specifically, I'm wondering if I need to deload a bit in the transition. My rack pull work sets are currently at 135, so I can use the two 45-pound plates, which would put the bar at a better height from the floor. I'm just not sure I can actually haul that much that far yet.

 

Halp? :-)

[mgage]

I'm not sure because it's usually reversed from what you've done (rack pulls come later when you can't recover from deadlifting regularly and they are combined with other things because it doesn't cover the whole range of motion). In my opinion, I would go ahead and start deadlifting if you're comfortable. The way you protect yourself is simply by starting light at a weight that you can handle with good form. For example, the very first time I deadlifted, it was with 115 lbs, for some it's more, for others it may just be the bar. Have you read Starting Strength or anything that goes into good deadlifting form with a lot of depth?

[Bolson32]

I'm not sure because it's usually reversed from what you've done (rack pulls come later when you can't recover from deadlifting regularly and they are combined with other things because it doesn't cover the whole range of motion). In my opinion, I would go ahead and start deadlifting if you're comfortable. The way you protect yourself is simply by starting light at a weight that you can handle with good form. For example, the very first time I deadlifted, it was with 115 lbs, for some it's more, for others it may just be the bar. Have you read Starting Strength or anything that goes into good deadlifting form with a lot of depth?

 

+1 for reading Starting Strength, really helps you visualize the form. Watch some videos. Also, I would say proper deadlifting would be the best thing for your lower back, it's going to strengthen it, which should help protect that herniated disk.

[Harpy Heather]

Ah, I was afraid I had done it backwards after watching a pile of videos yesterday. Thank you for that info!

 

I haven't read Starting Strength yet, was waffling between that and New Rules of Lifting for Women to start when this challenge is over. I've just been reading quite a bit of deadlift how-to on various bodybuilding sites.

 

I'll read up some more, deload a bit, and just go for it. Thanks, guys! :-)

[mgage]

No problem. Do a YouTube search for mark rippetoe's video on the setup for deadlifts. That will help a wide range of issues right off the bat.

[Harpy Heather]

Just a quick update here: I went and read the Starting Strength sections on DLs and found a video that really clicked for me, so I decided to give them a go last night. Deloaded back down to 95 lbs since I've never pulled this much weight that far and set up with an overhand grip to see if I could (was using a cross grip on the rack pulls). Turns out I can. :-D

 

Did 4 sets of 5 reps that left me sweating like a pig, but form was good for nearly all of them. I'll work the next session at that weight again to get the form just right before going up, but they felt great. Thank you for all your help, guys!

 

Also, Eye of the Tiger came up randomly on my player during cardio cooldown afterwards. It's kinda hard to run while LOLing, but I did. 

[Bolson32]

Just a quick update here: I went and read the Starting Strength sections on DLs and found a video that really clicked for me, so I decided to give them a go last night. Deloaded back down to 95 lbs since I've never pulled this much weight that far and set up with an overhand grip to see if I could (was using a cross grip on the rack pulls). Turns out I can. :-D

 

Did 4 sets of 5 reps that left me sweating like a pig, but form was good for nearly all of them. I'll work the next session at that weight again to get the form just right before going up, but they felt great. Thank you for all your help, guys!

 

Also, Eye of the Tiger came up randomly on my player during cardio cooldown afterwards. It's kinda hard to run while LOLing, but I did. 

 

Glad it's working. Deadlift is my favorite exercise. Probably because it's the only one I'm good at and after my 1 working set of 5 I'm dizzy and I feel like I did more work in 15 mins than the 45 before.

[mgage]

Just a quick update here: I went and read the Starting Strength sections on DLs and found a video that really clicked for me, so I decided to give them a go last night. Deloaded back down to 95 lbs since I've never pulled this much weight that far and set up with an overhand grip to see if I could (was using a cross grip on the rack pulls). Turns out I can. :-D

Did 4 sets of 5 reps that left me sweating like a pig, but form was good for nearly all of them. I'll work the next session at that weight again to get the form just right before going up, but they felt great. Thank you for all your help, guys!

Also, Eye of the Tiger came up randomly on my player during cardio cooldown afterwards. It's kinda hard to run while LOLing, but I did.

Nice work! They are a great exercise and I think you'll be happy you made the switch.

[Harpy Heather]

Thanks, guys! I'm definitely much happier with the DLs. Work sets today were great and I'm comfortable enough to start increasing reps. Best exercise ever! :-D