Originally Posted by TrH
Deadlift q: Are rack pulls useful in breaking dead plateaus?
Case-in-point: Was working out today, heavy back day, carb-up yesterday so strength was up and feeling pretty pumped. Did my usual deads, ending w/ 3 x 308 - then, as I was alone in the gym I thought I could "ego it up" a bit and try for my 1RM. put 320 on the bar and psyched myself up for the lift.
I set up on the bar, grip it like a motherfucker, pull the flex out of it... and couldn't raise it past mid-shin. Now I don't know whether it was my form that was breaking up or just me being weak, but I definitely felt that was a sticking point for me, as I usually have more trouble getting the bar moving than with locking it out.
So, rack pulls at mid shin-level, yay or nay?
I am not sure you hit a plateau, per se. You tried for a 1RM after heavily fatiguing yourself with what is probably close to your 3RM.
The usefulness of rack pulls comes not as an accessory lift to supplement a sticking point in the deadlift, but rather as a replacement for the conventional deadlift when programmed in combination with halting deadlifts.
How often are you deadlifting now? When your dead gets heavy enough, you will reach a point where you can't recover from it in a single week. That is when you can start alternating rack pull and haltings every other week.
Also, with a sticking point below the knees, nothing will help more than getting your squat up.