In all honesty, I have not done a rack pull in about 10 years. At time time I was doing them because it was the only way that I could properly deadlift against bands or with chains and I was standing on a platform so that it was the same distance as a full pull. Right now I'm in a phase where I need to build my deadlift and I have some room to spare. Some time to play. Some Extra to Explore!
So not only am I doing my go to Deadlift With Chains and Isometric Deadlifts but I'm also doing speed Pin Pulls mid-week. With my mind not made up if these will build my deadlift or be a waste of time, I decided to set the bar up in the worst possible position for me that I could find. The bar is at about 16.5 inches from the ground and I will stand on a platform here in a few weeks to find a slightly better position. I can't get any speed from this position and it focuses on technique and the ever needed hip hinge! What else could I do to totally screw this up?
1) Pull Double Overhand Grip
2) Add Bands
3) Shoo away all the bad voodoo with Shooter Jennings blasting
This was after Dynamic Effort SS Yoke Box Squats and Chain Suspended Good Mornings and part of a total lower body training session that lasted less than 50 minutes.
421 lbs + 130 lbs in Band Tension