{"id":455888,"date":"2022-12-03T15:56:51","date_gmt":"2022-12-03T20:56:51","guid":{"rendered":"https:\/\/erickimphotography.com\/blog\/?p=455888"},"modified":"2022-12-03T16:15:25","modified_gmt":"2022-12-03T21:15:25","slug":"my-experiences-after-doing-a-very-heavy-rack-pull-635-pounds","status":"publish","type":"post","link":"https:\/\/erickimphotography.com\/blog\/2022\/12\/03\/my-experiences-after-doing-a-very-heavy-rack-pull-635-pounds\/","title":{"rendered":"My experiences after doing a very heavy rack pull (635 Pounds)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The other day I just did a very heavy <a href=\"https:\/\/erickimphotography.com\/blog\/2022\/11\/27\/how-to-rack-pull\/\" data-type=\"post\" data-id=\"454655\">rack pu<\/a>ll, 635 pounds, which is six plates on each side, and the 25 on each side. The day after, I could feel it in my hips, my back around my butt area, and also my waist. And my upper back, and my biceps.<\/p>\n\n\n\n<figure class=\"wp-block-video wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='500' height='281' src='https:\/\/videopress.com\/embed\/cW2xsBTM?cover=1&amp;autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;posterUrl=https%3A%2F%2Ferickimphotography.com%2Fblog%2Fwp-content%2Fuploads%2F2022%2F12%2Fimg_7187-1_mov_std.original.jpg&amp;preloadContent=metadata&amp;useAverageColor=1&amp;hd=0' frameborder='0' allowfullscreen data-resize-to-parent=\"true\" allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1674852142'><\/script>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Why don\u00e2\u20ac\u2122t more people do rack pulls? \u00ef\u00bf\u00bc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">First of all, I have never witnessed anyone attempting a <a href=\"https:\/\/erickimphotography.com\/blog\/2021\/09\/16\/one-rep-max-2\/\" data-type=\"post\" data-id=\"329150\">one rep max<\/a> rack pull, that is, attempting to rack pull a very very heavy weight, for just a single repetition, near or at your maximum strength. <\/p>\n\n\n\n<div class=\"wp-block-jetpack-slideshow aligncenter\" data-autoplay=\"true\" data-delay=\"3\" data-effect=\"slide\"><div class=\"wp-block-jetpack-slideshow_container swiper-container\"><ul class=\"wp-block-jetpack-slideshow_swiper-wrapper swiper-wrapper\"><li class=\"wp-block-jetpack-slideshow_slide swiper-slide\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"719\" alt=\"\" class=\"wp-block-jetpack-slideshow_image wp-image-455915\" data-id=\"455915\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/837DAB69-5B08-4EA1-A4A6-99373B2B9941.jpeg?resize=1280%2C719&#038;ssl=1\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/837DAB69-5B08-4EA1-A4A6-99373B2B9941.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/837DAB69-5B08-4EA1-A4A6-99373B2B9941.jpeg?resize=768%2C431&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/837DAB69-5B08-4EA1-A4A6-99373B2B9941.jpeg?resize=920%2C517&amp;ssl=1 920w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"wp-block-jetpack-slideshow_slide swiper-slide\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"719\" alt=\"\" class=\"wp-block-jetpack-slideshow_image wp-image-455916\" data-id=\"455916\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/712120BA-A70A-4C7E-AD1F-5CAC988953D0.jpeg?resize=1280%2C719&#038;ssl=1\" 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srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/786B4FA0-A69A-4791-A1F5-0B6E095AC031.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/786B4FA0-A69A-4791-A1F5-0B6E095AC031.jpeg?resize=768%2C431&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/786B4FA0-A69A-4791-A1F5-0B6E095AC031.jpeg?resize=920%2C517&amp;ssl=1 920w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"wp-block-jetpack-slideshow_slide swiper-slide\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"719\" alt=\"\" class=\"wp-block-jetpack-slideshow_image wp-image-455918\" data-id=\"455918\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/C13ADBE0-570C-4F3D-8805-EC4AA531D898.jpeg?resize=1280%2C719&#038;ssl=1\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/C13ADBE0-570C-4F3D-8805-EC4AA531D898.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/C13ADBE0-570C-4F3D-8805-EC4AA531D898.jpeg?resize=768%2C431&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/C13ADBE0-570C-4F3D-8805-EC4AA531D898.jpeg?resize=920%2C517&amp;ssl=1 920w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"wp-block-jetpack-slideshow_slide swiper-slide\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"719\" alt=\"\" class=\"wp-block-jetpack-slideshow_image wp-image-455919\" data-id=\"455919\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/3306AECC-718B-45D1-9EB3-1DFAE9BD730E.jpeg?resize=1280%2C719&#038;ssl=1\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/3306AECC-718B-45D1-9EB3-1DFAE9BD730E.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/3306AECC-718B-45D1-9EB3-1DFAE9BD730E.jpeg?resize=768%2C431&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/3306AECC-718B-45D1-9EB3-1DFAE9BD730E.jpeg?resize=920%2C517&amp;ssl=1 920w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"wp-block-jetpack-slideshow_slide swiper-slide\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"719\" alt=\"\" class=\"wp-block-jetpack-slideshow_image wp-image-455920\" data-id=\"455920\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/A99E91B8-BF50-4410-87C2-400E4500076C.jpeg?resize=1280%2C719&#038;ssl=1\" 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srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/B9D1F06E-0ECB-4051-968D-97A3157C38C1.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/B9D1F06E-0ECB-4051-968D-97A3157C38C1.jpeg?resize=768%2C431&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/B9D1F06E-0ECB-4051-968D-97A3157C38C1.jpeg?resize=920%2C517&amp;ssl=1 920w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"wp-block-jetpack-slideshow_slide swiper-slide\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"719\" alt=\"\" class=\"wp-block-jetpack-slideshow_image wp-image-455923\" data-id=\"455923\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/DA8CAD5C-0A5C-4671-9BBD-C97EE255CACC.jpeg?resize=1280%2C719&#038;ssl=1\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/DA8CAD5C-0A5C-4671-9BBD-C97EE255CACC.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/DA8CAD5C-0A5C-4671-9BBD-C97EE255CACC.jpeg?resize=768%2C431&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/DA8CAD5C-0A5C-4671-9BBD-C97EE255CACC.jpeg?resize=920%2C517&amp;ssl=1 920w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><\/ul><a class=\"wp-block-jetpack-slideshow_button-prev swiper-button-prev swiper-button-white\" role=\"button\"><\/a><a class=\"wp-block-jetpack-slideshow_button-next swiper-button-next swiper-button-white\" role=\"button\"><\/a><a aria-label=\"Pause Slideshow\" class=\"wp-block-jetpack-slideshow_button-pause\" role=\"button\"><\/a><div class=\"wp-block-jetpack-slideshow_pagination swiper-pagination swiper-pagination-white\"><\/div><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">One theory I have on why more people do not do rack pulls is that it is not a competitive lift, it is not like a standardized lift which is done at weightlifting competitions. Therefore, powerlifters will probably not be very interested in that, if they compete.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Second, maybe people think that it is not an effective exercise for building muscle, or that it might not be a full body exercise. On the contrary, when I do very very heavy rack pulls, I could feel it in my whole body, just like a deadlift.<\/p>\n\n\n\n<figure class=\"wp-block-video wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='500' height='281' src='https:\/\/videopress.com\/embed\/heEVQlgE?cover=1&amp;autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;posterUrl=https%3A%2F%2Ferickimphotography.com%2Fblog%2Fwp-content%2Fuploads%2F2022%2F12%2Fimg_7186-1_mov_std.original.jpg&amp;preloadContent=metadata&amp;useAverageColor=1&amp;hd=0' frameborder='0' allowfullscreen data-resize-to-parent=\"true\" allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1674852142'><\/script>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Third, perhaps people are afraid of hurting themselves? However I find it to be much more anatomically natural than unnaturally lifting a heavy weight or a barbell all the way on the floor. For myself, being taller at 5 foot 11, doing a deadlift off the floor feels insanely unnatural. I felt much more natural when I did a hex bar\/trap bar <a href=\"https:\/\/erickimphotography.com\/blog\/2022\/09\/13\/eric-kim-deadlift-pr\/\" data-type=\"post\" data-id=\"434550\">deadlift<\/a> with the elevated handles.<\/p>\n\n\n\n<figure class=\"wp-block-video wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='500' height='281' src='https:\/\/videopress.com\/embed\/ByWZyJia?cover=1&amp;autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;posterUrl=https%3A%2F%2Ferickimphotography.com%2Fblog%2Fwp-content%2Fuploads%2F2022%2F09%2Feric-kim-deadlift-personal-record-551-pounds-a-single-great-moment_mp4_hd.original.jpg&amp;preloadContent=metadata&amp;useAverageColor=1&amp;hd=0' frameborder='0' allowfullscreen data-resize-to-parent=\"true\" allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1674852142'><\/script>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> Maybe people think it is not difficult enough, and do not attempt it. Yet, assuming you\u00e2\u20ac\u2122re not using straps, wrist straps or hand straps, and you are just using a normal grip or mixed grip with chalk, to simply even lift up the weight and have a strong enough grip is quite the challenge. <\/p>\n\n\n<p>For example, I have been attempting to rock pool 635 pounds for quite a while now, and have been unsuccessful for about three weeks. After much diligent practice, I finally got it up. Therefore, in the early days my grip strength or my hand strength simply wasn\u00e2\u20ac\u2122t enough, or my whole bodily strength wasn\u00e2\u20ac\u2122t enough. I recommend you to just try it, put on seven plates on each side, and see if you can simply lift it off the rack.<\/p>","protected":false},"excerpt":{"rendered":"<p>The other day I just did a very heavy rack pull, 635 pounds, which is six plates on each side, and the 25 on each side. The day after, I could feel it in my hips, my back around my butt area, and also my waist. And my upper back, and my biceps. Why don\u00e2\u20ac\u2122t [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":455920,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[17],"tags":[],"class_list":["post-455888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2022\/12\/A99E91B8-BF50-4410-87C2-400E4500076C.jpeg?fit=1280%2C719&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/455888","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/comments?post=455888"}],"version-history":[{"count":21,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/455888\/revisions"}],"predecessor-version":[{"id":455934,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/455888\/revisions\/455934"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/media\/455920"}],"wp:attachment":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/media?parent=455888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/categories?post=455888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/tags?post=455888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}