What would yall say are the 5 best back exercises?

[Spliff]

body physics dont lie

the tension goes somewhere... those muscles in your back(including your lower back) should all be isometric

as far as you not feeling it in your quads we are talking regular deadlift correct

Isometrics don't do shyt for growth.

Categorizing it based on the isometric muscles doesn't make sense.

Yes, conventional deadlifts.

 

[Spliff]

U never heard of rack pulls man?

It's an ego lift, unless you can explain to me what you're getting out of a rack pull that you don't get out of a deadlift. I'm all ears. Yes, I've done them.

We clown 15 degree bend leg presses, but rack pulls get a pass. I never understood.

 

[semtex]

It's an ego lift, unless you can explain to me what you're getting out of a rack pull that you don't get out of a deadlift. I'm all ears. Yes, I've done them.

We clown 15 degree bend leg presses, but rack pulls get a pass. I never understood.

You can go heavier and it hammers your traps. It helped me progress with deadlifts by gettin me comfortable with weight I wasn't used to.

 

[MMS]

Isometrics don't do shyt for growth.

Categorizing it based on the isometric muscles doesn't make sense.

Yes, conventional deadlifts.

if isometrics didnt mean anything

people would do all isolations

im not saying youre wrong that they arent as serious, but youll be hardpressed to find someone who deadlifts alot and has a small back

deadlifts are considered a fullbody exercise because of the fact all of those muscles are put under tension, despite the fact the glute/hamstring/quad are the only muscles doing any true contraction

 

[MMS]

It's an ego lift, unless you can explain to me what you're getting out of a rack pull that you don't get out of a deadlift. I'm all ears. Yes, I've done them.

We clown 15 degree bend leg presses, but rack pulls get a pass. I never understood.

ive always felt rack pulls were an assistance exercise to help people work on the lockout at the top of a deadlift

but truth be told imo thats the easiest part, its the initial pull off the ground

i havent deloaded yet tho i really think i might be able to hit the 200/300/400 goal by the end of the year

your status as the premier elite light skinned lifter may be coming to an end

to elaborate on that iso deal, its like the correlation of having a stronger bench because of a stronger row. Its like yeah when you bench you dont "use" your lats yet somehow it makes the exercise more stable

over all the muscles is a network of elastic, its that elastic that allows people to "bounce" with lifts, its also the same reason alot of muscles end up working together to push or pull a load

 

[GoPro]

Back shots pulling her hair. Hair gotta be real though

 

[im12whatisthis]

It's an ego lift, unless you can explain to me what you're getting out of a rack pull that you don't get out of a deadlift. I'm all ears. Yes, I've done them.

We clown 15 degree bend leg presses, but rack pulls get a pass. I never understood.

Deadlifts themselves are "ego lifts." Rack pulls are more of a isolation lift focusing on your upper back muscles, traps and lats. If your goals are hypertrophy and aesthetics then rack pulls >>>> deadlifts. Loading the extra weight on the back for more reps is more beneficial than deadlifting off the ground for your back development. Rack pulling from above the knee is a ego lift though.

 

[Spliff]

You can go heavier and it hammers your traps. It helped me progress with deadlifts by gettin me comfortable with weight I wasn't used to.

If you have been increasing the DL steadily/strategically, would it have made a difference? Did your routine change at all? Was it just general progression? You were overtrained deadlifting before, don't you think changing things up effected anything? What if you dropped the weight a bit and spent time on form seperately? There's a lot of variables to consider. Deadlift is a unique exercise. You don't have to constantly do it to improve in. Squats, especially power and box, will ramp up your DL along with general back strengthening. Were you not doing these? So again, was it just general progression?

Who knows. You're stronger now either way.

if isometrics didnt mean anything

people would do all isolations

im not saying youre wrong that they arent as serious, but youll be hardpressed to find someone who deadlifts alot and has a small back

deadlifts are considered a fullbody exercise because of the fact all of those muscles are put under tension, despite the fact the glute/hamstring/quad are the only muscles doing any true contraction

I said they don't do shyt for growth, which they don't.

to elaborate on that iso deal, its like the correlation of having a stronger bench because of a stronger row. Its like yeah when you bench you dont "use" your lats yet somehow it makes the exercise more stable

You're aiding my point.

 

[MMS]

I said they don't do shyt for growth, which they don't.



You're aiding my point.

im not saying youre wrong that they arent as serious, but youll be hardpressed to find someone who deadlifts alot and has a small back

growth is an ambiguous term, even under isometric contraction(IE your abs) heavier loads cause them to grow, maybe not as much if they were contracted directly, but saying they do nothing is silly

 

[im12whatisthis]

The second phase of the deadlift starts somewhere around the knee, depending on your levers, but I prefer to define it in terms of the angle of the leg joints. This phase starts when the shins are perpendicular to the ground and the hips start to move forward more than they travel upward. During this phase, the quads have essentially exited from the picture and the weight has moved backward to over your heels, with the work being done by the hamstrings, glutes, erectors, and increasingly, the mid and upper back.

Eliminating the first phase by doing an isolation rack pull is a fantastic way of really focusing as much energy as possible on the back and 'wasting' less gas getting the bar up to this point. As such, it's great for a bodybuilder to use for back specialization and overall mass building, as it's probably the closest you can get to a full-back compound movement that includes the hamstrings and glutes.

T NATION | Rack Em Up - Rack Pull Variations

The Great Rack Pull Myth - JimWendler.com

Good write up btw, they don't really replace the deadlift, they can be used to "improve" the deadlift and then they can be used by bodybuilders to isolate the back.

I herniated a disc in my back falling off a dirt bike so I will most likely never deadlift ever again let a brah rack pull.

 

[Spliff]

Who only deadlifts while ignoring direct back work?

Edit:

growth is an ambiguous term, even under isometric contraction(IE your abs) heavier loads cause them to grow, maybe not as much if they were contracted directly, but saying they do nothing is silly

So is "does shyt," apparently.

 

[MMS]

Who only deadlifts while ignoring direct back work?

Edit:



So is "does shyt," apparently.

so youre saying if someone were to neglect back altogether and deadlift lets say twice a week

that their back wouldnt grow(we are assuming a consistent progressive load)

 

[Spliff]

so youre saying if someone were to neglect back altogether and deadlift lets say twice a week

that their back wouldnt grow(we are assuming a consistent progressive load)

 

[MMS]

this is a theoretical question, you said that deadlifts dont effect growth on your back(specifically upper back, lats)

am i right? im asking you if this was the only exercise, would a person's back not grow

im not coming at you, if you have a logical explanation im all ears

 

[Spliff]

Yes it will grow at a slower than optimal rate then eventually become the limiting factor to overall progression. Same with grip if all you do is holds.