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Deadlift to rack pull ratio

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  • Deadlift to rack pull ratio

    Hi, today is my first time doing rack pulls in the Bridge and I don't know which load to start with. Is there a relationship with the weight that one's lift in the Deadlift?

  • #2
    Start warming up like you would with any exercise and add a sensible amount of weight until you are close to the RPE prescribed. In general, most people can rack pull more than they deadlift.

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    • #3
      Originally posted by ericjspencley View Post
      Start warming up like you would with any exercise and add a sensible amount of weight until you are close to the RPE prescribed. In general, most people can rack pull more than they deadlift.
      Was thinking on doing that, I find it more easy to have in mind a number to hit, but since there isn't any chart or relation between the two I'll have to start warming up and go up until I hit the RPE. Thanks

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      • #4
        I found that I was pulling less than my deadlift when doing the mid shin rack pull. I don't think this is an issue and it'll change as you get used to the movement/more efficient. I still rack pull less than I deadlift because I'm in a less advantageous position at the start of the rack pull (mid shin). Do as previously stated and just warm up and continue to add weight until you find the correct RPE and then you'll have a good idea of where you need to be in the next session.

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        • #5
          Originally posted by pip View Post
          I found that I was pulling less than my deadlift when doing the mid shin rack pull. I don't think this is an issue and it'll change as you get used to the movement/more efficient. I still rack pull less than I deadlift because I'm in a less advantageous position at the start of the rack pull (mid shin). Do as previously stated and just warm up and continue to add weight until you find the correct RPE and then you'll have a good idea of where you need to be in the next session.
          x2 I always pull less when it’s mid shin versus my deadlift

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          • #6
            Yes, you can see in this thread exactly why you warmup and find the weight as you go the first time. I mean look at the wide range of variability. It may be less, more, or equal to your deadlift. You won't know until you try. Having a number in mind is great when you have baseline data. So next week you'll be able to have that. But this week, just follow the warmup protocol to find your weights.

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            • #7
              PWard , Rent , pip I tried to day and messed up a little bit in my warm ups, I was supposed to do 7 reps at [email protected], I got to 80kg which felt like [email protected] so I decided to count that as a working set and then move to 7 reps at [email protected] I put 87.5kg and that was a [email protected] so I made that mistake, I repeated the weight for the next set which was a [email protected] and felt like that, maybe more like a 8.5. But overall felt good. Thanks guys

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              • #8
                Originally posted by sgarciac07 View Post
                PWard , Rent , pip I tried to day and messed up a little bit in my warm ups, I was supposed to do 7 reps at [email protected], I got to 80kg which felt like [email protected] so I decided to count that as a working set and then move to 7 reps at [email protected] I put 87.5kg and that was a [email protected] so I made that mistake, I repeated the weight for the next set which was a [email protected] and felt like that, maybe more like a 8.5. But overall felt good. Thanks guys
                Hey that still sounds like a very successful workout . It’s not an exact science and now you know where about you should be for the next session ! Just keep it up .

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