Rack Pull vs Block Pull: What's the Difference, and Which One Should YOU Do?
/Rack pulls vs block pulls - what's the difference, and which one should you do? Starting Strength Coach Phil Meggers explains and demonstrates.
(A Blast from the Past video originally published on 07/25/22)
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The Deadlift: You're Doing This Wrong - Part 6
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(A Blast from the Past article originally posted on 07/29/22)
This is Part 6 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of trying to jerk or yank the barbell off of the floor.
Jaden . . . is NOT doing this wrong. He’s about to pull very smoothly.
This is a common problem for new lifters, and indeed, you might even be able to get away with this error when the weight is light, but it will cause problems when the weight gets heavy (your back will flex or you’ll get pulled forward), and by then, you’ll have created a bad habit that’s harder to break.
This error is usually related to step 4 of the deadlift setup process. In step 4, the lifter squeezes the chest up to set the back in extension, and when you do this, be sure to start applying some tension to the bar; in other words, there needs to be some upward pull on the bar when you set your back. Below are a few cues that can help (and we covered some of these in a previous article as well):
“Bend the bar” or “Bend it before you break it”
When you squeeze your chest up to set your back, try to bend the bar upward in the middle. If the bar is heavy enough, it actually will bend, but try to bend it upward regardless of the weight on the bar. “Bend it before you break it” simply means that you try to bend the bar before you try to break it off the floor.
“Pull the slack out of the bar” or “Pull the click out of the bar”
Barbells and plates have some “slop” in them, and when you set your back hard and apply tension to the bar through your long, straight arms, you should be pulling upward enough that this slop disappears. If you do this correctly, you’ll hear a click from the bar and the plates.
“Heavy in the hands”
When you apply upward tension as you set your back, do so hard enough that the bar starts to feel heavy as you’re hanging onto it. This is because you are starting to support some of the weight as the floor starts to support less of the weight.
After using one of these cues to help you set your back with tension on the bar, simply remind yourself to break the bar smoothly off the ground (or “squeeze” the bar off the floor), and you’ll have created a smooth, strong deadlift.
As always, we hope this helps you get stronger and live better.
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The Deadlift: You're Doing This Wrong - Part 5
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(A Blast from the Past article originally posted on 07/22/22)
This is Part 5 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of having a compromised grip.
Don’t worry - Brianne is NOT doing this part wrong.
Grip should never be the limiting factor when deadlifting. After all, the deadlift is a tremendous developer of leg, hip, and back strength, so it seems rather silly and shortsighted to blunt the training effect of the deadlift simply because we’re doing stupid things with our grip. Of course, YOU’RE not being stupid with your grip, but some people are.
Two points here:
1. Your double overhand grip won’t cut it anymore.
When the weight gets heavy enough, a double overhand grip will no longer do the job (a double overhand grip is one wherein both hands are pronated, i.e., hands in front of the barbell with palms facing backward).
This isn’t a strength issue - the double overhand grip is simply not a terribly strong position for the hands to begin with, so don’t stress out about it. Instead, simply start using either a hook grip or a mixed grip (AKA “alternating grip” or “switch grip”).
There are no bonus points for taking your double-overhand-grip-deadlift as heavy as possible. We care about heavy deadlifts . . . nobody cares about not-so-heavy-and-artifically-limited-double-overhand-grip-deadlifts.
2. Chalk is mandatory. Tell your lifting buddy to stop being a fool about this.
Friction is important for grip, and everyone’s hands have a certain amount of natural moisture - oil, sweat, etc. - that inhibits friction. The absorption of this moisture - and the corresponding increase in grip strength that accompanies this absorption - is why rock climbers and gymnasts use chalk, and it’s why we use chalk when lifting.
Chalk is useful in all lifts (yes, even squatting, benching, and pressing), but it is absolutely critical in pulling movements such as the snatch, clean, and the deadlift. Use chalk. Put some on your hands when you start your lifting, reapply when you start warming up your deadlift, and certainly reapply when you get to your deadlift workset(s).
All my thoughts on people who don’t use chalk (or enough chalk) start to get rather grumpy past this point, so I’ll stop here.
In summary, use the appropriate grip and use chalk - these two points will help you develop a stronger deadlift and therefore a stronger you.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?
The Deadlift: You're Doing This Wrong - Part 4
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(A Blast from the Past article originally posted on 07/15/22)
This is Part 4 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of raising your chest prematurely or, equivalently, pulling the barbell around your knees.
Good heavens - it’s painful to watch, let alone actually DO.
When the deadlift begins, it is dominated by knee extension, i.e., your knees need to start straightening right off the floor. Now, it’s true that your hip joint starts to open right away as well (i.e., your back angle starts to become more vertical right away), but the start of the movement is dominated by knee extension.
If you start raising your chest too much as you’re pulling the bar off the floor, your knees won’t be contributing as effectively to the start of the movement, and not only this, your knees have actually become an obstacle as you’ve now forced yourself to pull the bar around your knees, thus ruining that nice, vertical bar path you were trying to achieve.
A couple of cues to help with this (and watch the included video to see these cues in action):
Push the floor: Imagine that your body is stuck in place and you are instead pushing the floor down and away from you by straightening your knees.
Pull your kneecaps back or push your kneecaps back: Try to make your kneecaps go backward slightly as you start the movement.
A final note - the goal is not to make your knees lock out right away. After all, your knees shouldn’t finish extending until the top of the deadlift, but they do need to start straightening right away.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)