Rack Pulls & Trap Bar 'Deadlifts'

[zipdoa]

Originally posted by themack89
Do you guys think these back injuries make it worth it?

If you're gonna make progress you gotta be prepared for some hurdles.

[A790]

Originally posted by firebane


The thing is injuries are inevitiable when you are lifting anything heavy. You have no idea what your body is capable of and the only way you do is when something fails like your back.

Do I feel its worth it?

yes.

... what.

I herniated by L5/S1 lumbar. It caused me 18 months of debilitating pain, and another 18 months of slowly limping my way back into physical activity.

Fuck that "was it worth it.". Hell no. I did sleep for weeks, couldn't walk faster than a crawl pace, walked with a limp, had excruciating pain run down my leg any time I bent even slightly out of an upright position.

Lifting wasn't worth that.

If I had to do it again, I'd have spent less time worrying about the weight I was moving and more time focused on the movement itself.

But to say that a serious injury was "worth it" is flat out dumb, period.

[scboss]

Originally posted by A790



If I had to do it again, I'd have spent less time worrying about the weight I was moving and more time focused on the movement itself.

But to say that a serious injury was "worth it" is flat out dumb, period.

This.
If you focus on just moving the weight properly and you train off of percentages or RPE the chance of injury drops greatly. You will never eliminate the chance of injury but you will definitely never have something severe happen.

1rm testing is awesome but IMO very overratted

Also when it comes to safety

Trap Bar - Safest way to deadlift but also sacrifices more back and ham development for quads dev

Sumo Deadlifts - IMO the best of both worlds. Awesome for glute and ham development while avoiding to much back

Deadlift/Romainian deadlifts - Highest risk highest reward, mostly back, glute and hip development

Stiff Legged Deads- Pure hams/glutes and by far the best for size development in your posterior chain

Hope this helps

PS I use rack pulls for an accessory movement to my deadlift and nothing more.