EP.116 | 3 Things to Think About When Doing Rack Pulls

A couple things to think about before doing Rack Pulls...

1) Bar Weight

2) Distance Dropped

3) Surface Area

What are we talking in regards to exactly?  Barbells of course!

You can have the strongest steel in the game, but if your bars are being abused daily, then things will deteriorate much quicker.

Not familiar with Rack Pulls?  Rack pulls are used to work on the different phases of the deadlift (i.e. below knee to lockout, above knee to lockout, mid-thigh to lockout). 

 

BAR WEIGHT & DISTANCE DROPPED

Bar getting heavy?  Maybe there's 225 lbs on the bar... or maybe there's 550 lbs.  The weight on the bar is going to play a large part in bar damage IF you are consistently dropping the bar from the hip, for instance.

That kind of force generated from the weight, along with the distance between your hip and the pins catching the bar, is great.  

What to do?  Ride the bar back down to the starting position.  Meaning, lower the bar back down in control to lessen the impact.  

SURFACE AREA

While performing Rack Pulls, the bar is resting on TWO specific points on the pins supporting the load.  These two points are out towards the collars.

Dropping heavy loads from the hip, or allowing the bar to slam into the pins, is going to cost in the long-term.  These forces concentrated on these points will damage the bar(s) over time.  Simply put, the forces become too great, the bar reaches its yield point (ability to straighten after bending), and you're left with a warped bar.

Yeah, we get it, you're doing a bunch of volume in your program, but are you going to want to spend $300-500 replacing a bent bar?  All we're saying is to be aware, and maybe try to lessen the impact a bit.

A Potential Alternative

Stack up some plates, or if you have blocks to raise the weight off the ground, use those!  Doing so will help sustain the repeated drops in the gym!

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