RE: Rack Pulls, Realest Assessment
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- Опубліковано 4 жов 2024
- Let's be positive and look at the objective facts. Time stamped
Eric's Video: • RACK PULLS...REALEST A...
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Let's be positive and look at the objective facts. There is no reason to be angry, hateful, or overly emotional. Grow men are allowed to have disagreements which is perfectly fine. That said, here is my response to the points raised in that video using very strong logic and facts. I'm very happy to finally make this video, been wanting to do this for a long time homies. Listen to it all, and stay objective.
0:10 The Truth
4:29 Real Efficiency
9:04 Carryover
10:29 Bar Bending Misconceptions
15:33 Power Shrugs
18:34 Injuries
21:08 Rack Pull Reputation
BONUS: On the point of imbalances, I forgot to mention that no person should do exclusively rack pulls for yoke development as that would be ridiculous. I never have or will promote this
(heck I have the highest exercise selection around). Also, there are far worse exercises that can cause injuries and imbalances. Hand and thigh lift has been done for over 100 years and I can't find a single negative report on it, including with modern day elites such as Mike the Machine Bruce and Twisting Nether.
That said...muscular imbalances will not arise on maximized, intelligent programs that include rows and rear delt work. And even if your traps did overdevelop, aesthetics are 100% subjective. I personally believe your traps can never be too big as a natural, whereas a physique competitor might disagree. To each their own.
Eric's Video: ua-cam.com/video/_X_IR6xqxsI/v-deo.html&
awooveazey on Instagram 9.5" deficit low handle trap bar deadlift, cause all deadlifts are partial Rom unless your pulling from below your feet. #fuckyourpowerlifterdogma
It’s insane because Eric has only gotten hurt from flat benching, despite pulling 1300lbs. Which exercise is more dangerous?
TheSwoleBroscientist thats coz he did it in a bulgarian system, so its mostly neural gains not muscular
TheSwoleBroscientist but he also did volume work on his volume days and so the total volume and workload is far greater
Eric's gripes about the setup time really doesn't hold weight. Bands or increased ROM will solve all that whining.
Every time Alpha does a response he's always professional and speaks the truth. Same thing with his response to KinoBody. Keep being real Alpha!
except kinobody aint fighting brandon. aint speaking the truth
Matt Cioanca all expect jason blaha. Blaha could barely walk for 1 week after being fucked so hard.
Eric is unsubscribe for not his video but for posting
And the response to the Fake Mercenary
"Its not your fault its the bars fault" AlphaDestiny - 2017
Pawel Kaszuba in the case he was talking about the bar was bending with 500lbs.
yeah i laughed so hard at this haha, i love this guy.
Pawel Kaszuba
Sounds like the old Alex of 2014-2015
Pawel Kaszuba putting it on a shirt asap
if you bent bar, you are not strong just weak bar :-) it reminds me: "why you don't like chicken and brocoli? weak bird, weak vegetable" :-)
17:25 "A lot of people hit their balls. For me, I hit my balls every time. There's no way around it. I've experimented with everything. I've tried leaning forward, leaning backwards, putting the bar more in front. There's nothing you can do. At some point, it's going to hit your balls."
lol it looks pretty epic when you quote it 😂😂😂
Lol'd so hard
lmao
AHAHAHAHAHAHAH A quote
I do mine sumo style so the bar starts above my sack and thus no smashing the gravy makers
This is an excellent example of a pure facts and logical response video without getting emotional. You handled it with maturity, class and intelligence. This is why you are my favourite fitness youtuber! Keep inspiring.
Thank you Victor!
Your shirt doesn't hit the iron though, eh?
Alex you are the man dude!
You have changed my life for the better, because of you, I now out-lift ALL my friends. I have made tremendous trap gains and forearm gains. I'm gonna be a fan of yours forever
Alex, I really think you're improving how you present in your videos now. The cutting down of profanity and the teenage angst have made you a much more welcoming character. In this video you really showed class and maturity with a calm attitude. Well done my friend!
Thank you Money K, means a lot.
I for one enjoy the profanity lol
I think there's place for both tbh, because it's funny as well
exactly man! i definitely prefer such kind of communication. if he wants reason in his facts, it should be also in his presentation...
Money K
I kinda like the bad ass intimidator.
Yoked Bear from outside , true gentleman from inside. That’s Alex for you .
Impressive that a guy in his 20s is way more mature than a 40+ yr old wearing a *+5 hat of weaponsmithing*
Alex Genova eric isn't 40...
He's only 30 mane.
Vegan Paddy he’s talking about blaha lol
Besides the solid, no bullshit, advice and light banter, this level of maturity is why I continue to support Alex. Keep up the good work brother!
Thank you Jhangir
Eric's points were more from a personal perspective, whereas Alpha's points were more nuanced and generalized. I don't see anything wrong with either points of view, and I learned alot from hearing out both sides. As always great job Alpha, and I'd love to see a future collab with you and Eric. Thanks for the free info.
Glad you had an objective mind and learned some things brother
Keep the fight going, damnit!!Blahino said this was the final nail in the coffin.
a very well thought out intelligent response.
Thank you sir
Can't wait for a collab! You guys are one of the realest youtubers out there
is he? how?
It would be cool to see an Intensity Day collab (even though they use different programs).
Mr Montenegro how? he's a really cool dude
Alpha, I can personally say that rack pulls changed my deadlift performance and physique.
Thanks bro. Much love!
Doug Dimmadome, Owner of the Dimmsdale Dimmadome Your username gave me flashbacks to my childhood bro
You sure it wasn't the blubber nuggets?
I thanked Eric for being neutral and insightful in his video, and said you'd be intelligent enough to respond in an objective fashion. Glad I was right. So I'm thanking you for sticking to your beliefs. Many wanted you to fold, contradict yourself and be angry at Eric, which I don't understand why. No need for drama, we're talking about fitness and health. Nothing about this requires drama. Hoping to see a Skype collab between you two one day!
I know.I read the comments and there was unnecessary hate for Alex
MindZero Modern men feed off of drama my friend. We don't want to assess the things we see for what they appear to be, and instead refuse to leave situations that don't concern us. The bright side here is that Eric and Alex could possibly collab. That would start a positive conversation.
neutral would mean equal to both sides. he replied to blahas video and this is a direct response to him so wheres his comment in this video?
Rx Man
To be neutral in an argument means to be involved without taking sides. Eric probably hasn't seen this yet.
exactly equal. i guess he needs more time
I like it Alpha. Good stuff and mature approach.
Thank you Austin
Thank you, Jesus. Someone that doesn't get butthurt when someone disagrees with them. Much respect. Truly. A DBZ reference too? Dope.
CUFFitness GOKU is The Best
Alpha youre a real dude and i find it refreshing.... keep laying these real life lessons
I’m a simple man, I see an Alpha Destiny video with “Rack Pulls” in the title and press like before the video has started
same😭
Broo I gotta study for finals I cant wait to be done to watch this
Better study Francisco! Finals are important :)
Fuck finals. We're freaks.
Alex I had no doubt for a second that you’d put out a rational, objective response. It’s awesome that you’re keeping it positive. Really good stuff man.
i was keeping my fingers crossed hoping you'd take the high road. Good response bro
I lol'd hard at Blahino's little rant on rack pulls. He has no idea how that bar was wrecked. In fact, I saw a bar at my gym cracked down the middle like that, and it was from a guy dropping a max squat on the pins.
HHAAHAHAHHAHA!!!!
I fucking love Alex's old videos where he just goes mad, stomps his feet at shit and then commentates over it lmfao!
Keep up the great work Alex!
NİCK İS HERE AND NOBODY LİKED THİS
Alex I have a hernia in my neck (leftside) and my left shoulder was not stable. After rack pulls at knee and slightly above knee for 6-10 reps and static holds my shoulder stretches an neck too. It is stable. Also doing presses and facepulls. It really helped me!!! Thanks to you I am going from at the knee to below knee and then deadlift! So for me it helps me with my injury. Also I am doing traction for my neck... Keep it going man. PS: I need a 4 week plan. I send you an email but didn't get any answer yet.
Wow!!! Happy to hear that brother
I have cheap bar which I rack pulled 1240 on, and the weight didn't bend it. I failed a 450lb squat and dropped the bar from about half way up and it bent on both sides where it hit the safeties. It's the distance it falls as well as the weight that bends bars. At least no I have a buffalo bar 😂
Even a cheap bar won't bend unless you drop it, just lower it slower
Wow!
I find it funny how people on Eric’s channel are sort of hating on you on his rack pull video, but 3/4 of them found eric’s channel from you
Taking the High Road was a Heavenly Response from the Rack Pull God !!!
Love and Respect and Continuous Endless Support from Brit in Bangkok Mate !!!
Who else wants to see Alex, Eric, and Blaha hitting a workout together?
Jinder Mahal's Traps
Honestly, I would. I hate the UA-cam drama. Especially seeing how it's over the politics of fitness and health - something that doesn't require drama.
I wish Blaha would come forward and just be straight about the mercenary claims. If he would apologize for it and promise to never mislead his viewers again, he would get so much respect.
It was once a place to watch your favorite fitness channels and see collabs happen. Then it became about drama, memes and comment sections full of hate. It's more about waiting to see who will say what about someone's video. Bullshit man.
Jinder Mahal's Traps Blaha couldn't hang.
Jason Blaha Fitness wtf didn’t expect to see you under this comment 😂 Made my life.
CameronxPowersx9700 Dang bro
Just Eric and Alex we can't have bLahAa start drama and he won't even come out😂✌🏽
Great video Alex! I 100% agree with this video! I think we should really talk about rack pulls when we talk because I feel like I have a good amount of input as to how to perform rack pulls, especially for grip strength gains! But yeah dude people have to stop assuming. I do rack pulls like maybe 4 times a year for fun, but this is how I built my grip up. Very mature outlook on things Alex! We are brothers and sisters of iron, so lets act like it! Fitness is a comradery!
Very true Tyler!
Alex handled this very well. I'm already subbed to both channels but I gained even more respect for him.
Clean response, great vid bro
Glad you enjoyed it Mo
VERY MATURE,LOGICAL AND POSITIVE RESPONSE...
Vid starts at 4:30
Good response well detailed and well adressed good job
Eric was right. I have huge traps and I haven't even hit 700 on rack pull. No need to go 1000lb. or 1300lb.
Rack pull is still awesome. I do them behind the back rack style. They are easier and safer to do that way. Shurgs are also great.
Excellent bro. I can imagine your traps potential is insane! Keep putting in that work homie
Great vid Alex, as people have said here, you are very professional when it comes to responses. Not that you are not in other ocasions but you take it to another level
Very mature response,let's be honest : You have been very prominent on UA-cam fitness,this alone will always result in people targeting you simply to draw attention to themselves,this is human nature.
Personally i watch UA-camr's who are at logger heads with each other but see value in all of them.
I personally train more like Jason Blaha,who i KNOW is very knowledgeable because of his age & longevity,i couldn't last training the way you do.
Maybe another 25 years on you Alex and you might be very similar to us in how you approach training maybe?
Whatever the case,keep learning and moving forward.
This is the reason why you are one of the few I watch on UA-cam. Really nice video and mature response.
I fucking love when you make a DBZ reference
Joaquin Bustos ITS ALL About DragoN BalL Z !!
Rack pulls above the knee and single leg presses did wonders for me. You are the Man!
another is stacking up bumper plates.
Good tip
If you throw your shirt in with a damp cloth into a dryer it'll take the wrinkles out in like 15 mins and you'll look a lot better! Thanks for the vid
Chase Grengs he gives us advice i thought id give him some 😂
He's right
Phillip Swain That's true!
Never heard of a damp cloth technique? How does the damp cloth make the shirt unwrinkle better than just throwing the wrinkled shirt in solo?
adds humidity when the dryer spins I do it all the time for dress shirts before class
Respect for maintaining such a respectful and professional manner bro, 🙌
You're showing great integrity Alex. Keep up the good work.
The most alpha response. This is how men should discuss things. Huge respect Alex.
Out to dinner with my family; cannot wait to watch this! Lol I been wondering if there would be a response video.
Jonathan Wheeler You cannot press like before opening the video
THIS IS THE DOPE ALEX I MISS. I'll never forget the legendary critique of candy toe, and how his bench skyrocketed after he listened and rewrote his peaking program. Great critique.
With the amount of exercises and variations in NE, there's literally no one doing only rack pulls above the knee
So true
Well done Alex. More substantiated than Eric's opinion.
We are forgetting that Eric, although interesting as hell, is not the brightest of humans. Blahino did his master manipulator thing and eric took the bait. Good play by blahino, bad move by Eric. Bugenhagen doesn't understand that youtube is chess not checkers, and that's going to bite him in the long run.
Phillip Bluntsworth yeap all that caffeine probably has fried his pea brain
Phillip Bluntsworth Or he doesn't care and is simply honest? He has a WWE contract and was a coach for a university team, he doesn't need money or popularity from UA-cam lol.
let's for once talk about lifting!...youtube is chess...lmao
I guess the club has a second home lol.
Nick Kraw Fair point
I love Eric and Alex's channels. Both seem like great guys and have good content. IMO there's too many commenters trying to push people onto sides and bash one or the other.
Your insight on lifting is helping me grow
Hey man, i just wanted to appreciate for all your advice, it really helps. And thanks to you i have made all kinds of gains !!! Thanks man, keep it up.
Jaime Garcia alll kinnnnnnds of gains, all kinnnnnds.
One injury I got from rack pulls recently is that my straps (figure 8) pinched my skin in such a way that it damaged a peripheral nerve in my front wrist, causing numbness and slight motor loss on the outside of my right thumb. Lucky it was only the outside of my thumb and only partial damage. The nerve will heal back completely in a couple of months.
This is why Alex should be a role model to many. Unlike 99.9% of people in UA-cam fitness, heck, even in the whole UA-cam community, Alex responds maturely and intelligently with a goal of reaching mutual positivity. Instead of starting some stupid, petty back and forth drama, he addresses every point neutrally and reasonably. This is why I know you will make it to the top, like lifting... it’s a MINDSET.
I agree there is no need for one rep max I use 580 and do reps that's good enough to build up ur back just do 80 percent of one rep that's all
This video is spot on, respectful, and overall very true but I think Eric was upset about other things. I think he was more upset that the crossover between both of your fans was making him seem like he doesn't like conventional lifts just because he does many unconventional ones. I know many conventional lifts aren't your favorite so you just don't do them but you don't train for sports performance like Eric does, you just train for fun, passion, and aesthetics. This is a combination of people misinterpreting both of your respective but different ideals on some things and then people start speaking for you in comments when that's not really how you feel/ think.
Good points bro, I can definitely see how some people misinterpret and take certain concepts out of context.
I blame Jason Blaha for saying Eric does minimalist training just like Jason does and nowhere near Akex's style of training.
Excellent point with the band tension! Absolute game changer.
The thumbnail should be the new name of rack pulls above the knee: Re-rack pull.
Eric said hell do a collab whenever you want bro!!!yeaaaaaaaaaaa
2 of the best channels on UA-cam , u guys are dopeeee
As usual very informative and respectful alex and always straight facts! Much respect man
The only results I care about are my own. I started trying rack pulls because of Alex and I couldn't be happier with the results and I've been lifting for over 15 years
Can we just respect their opinions?? Alex and Eric are both great dudes and put out awesome content. There's no need for all the hate.
Mark Ripptoe recommends a rack pull weight that is the equivalent as your 1 rep max regular deadlift..and you do sets of 5 for the rack pull. Its just to add a different deadlift pulling movement for that given week instead of the regular deadlift.
That's an excellent strategy for raising the deadlift, saves the lower back and carries over at the same time
Wide grip (45 degree angle grip) rack pulls above the knee for high volume i think are the best bang for your buck when it comes to doing with submaximal weights.
Also why didn't you address the argument of finding the ultimate rear delt exercise? You could have directed him to your buddy Phil about snatch grip. I mean snatch grip rack pulls are like the ultimate trap and rear delt exercise ALL IN 1!
Informative video as usual Alex. Thank you for this. Thumbs WAY up. However, I truly believe that Eric made that video as a disclaimer. It is the responsible thing to do when you know beginners and children will be watching these videos of all your 1/8 partial movements. I'm actually surprised Eric did not address this problem WAY sooner. Years ago in fact.
HEY PAUL
Valid points there my boy, you know what? You both are right actually. Some people don't have bands, but if you do, it can easily work. You know what I mean bro? Great video man, left a like as always ;)
Alex, I have been doing rack pulls thanks to you. Up to 315 lbs 5x10. I love this movement! I know this rep range is not optimal, but I find it makes me sweat like crazy in this range, and I feel great after (as compared to heavier weight and lower rep range). Thank you!
Alex research Greg Nuckols thoughts on rack pulls for up for back hypertrophy. He thinks they might be the best thing you can do. He prefers higher reps but regardless he recommends the high rack pull
Big fan of Greg's work, his articles are very well written and thought out. Much respect to him
AlphaDestiny you're doing good work buddy, keep it up and ignore the fake merc.
austin slater
Do you have a link to that vid?
Jordano it was in an article. Ill see if I can find it in a bit.
austin slater If you did a 1RM Rack Pull with a long static hold, that would give you great benefits! It's a nice way to get volume on an Intensity Day.
Lol,,"It's not your fault,,it's the bars fault".. Quality!!
praying for alex's faster progression. So that more people will see him as a role model.
Great video Alex! I agree with all your points
Great video Alex, I'm happy that there are UA-camrs who took it up to themselves to give guidance on our journey to become the best versions of ourselves can. Once again you show that it is not an exact science at this point, and people can have different views, but it's possible to have professional and civilized discussions/debates, and this is exactly what will lead to a better understanding of the subject (just like in any other field of science).
However there are some who are trying to make money by ripping off people who are desperate to improve their physique, and one person who I believe to be in this group (please correct me if I'm wrong) have been heavily advertising his content and have been claiming to be a science nerd who has it all figured out and following his advice will get you muscular and shredded. His name is Thomas DeLaurer and I'm afraid he is going to get a lot of beginners to buy into his bullshit program and rob them of their money and their gains. I know you have expressed before that guys like him give poor advice and you'd rather listen to someone who's videos look like garbage but give great advice, but the average Joe will probably believe these kind of guys over someone who actually knows what they're talking about. I would very much appreciate if you made another video on this topic and explain why you shouldn't buy into this shit. I'm just some random guy on UA-cam so my opinion shouldn't matter too much to you or anyone else, but I've watched quite a lot of videos about fitness/bodybuilding/strength training and I think I've become quite good at calling bullshit and this guy has been overloading my bullshit receptors. So please take a look at his videos and if you agree with me make a video to warn people not to fall for this guy and all the other scammers like him.
Thanks for the great advice!
Alex is the Realist. Both of your channels push the natural lifter to there limits. I’ll keep watching both of you guys regardless of opposite opinions.
I find power shrugs with sub-maximal weight from a rack is better for my upper back and traps. I started deadlifts from the floor by using 6" blocks, then 3" blocks and then progressed from the floor. I do rackpulls from below the knee after doing deadlifts. They helped with my deadlift lockout a lot. I find rackpulls really beneficial for my thighs and hamstrings, especially the day after doing other leg work.
Great vid Alex. Learned a lot from you and have shown lots of results in the gym with the knowledge you share with us. Thank You and I really appreciate it. :)
top ten anime betrayals
ALL I DO IS RACKPULL RACKPULL RACKPULL NO MATTER WHAT
Did few rack pull, set of 5 up to 500lbs,plus farmer walk 200lbs each hands, first time i felt my traps so hard, unreal soreness '
Rackpulls above the knee have help my lock out on the conventional deadlift.
How can anyone disagree with Eric in that video? it's truthfull as fuck. i agree fully with him and still do a bulgarian cycle of rack pulling at least every two months.
Good progress on your hair alex
Im digging this ...the alpha movement
A great positive response
time under tension > weighted stretch
Why not both?
true. but in terms of feasibility in a commercial gym, doing high rep shrugs/deadlifts and loaded carries would be a lot easier than finding an already bent barbell and loading up most of the gyms plates
Both are important. Rack pulls above the knee are best used with time as well. 5x5 with 5 seconds holds is incredible.
Brian alsruhe made a video on building traps that I think explains it perfectly
i also found great success with holds with about 20 reps...on a volume day....kicks your ass!!
it improves ur lockout strength it has a carry over.
I like Eric. I like Alex. Nuff said.
Look how fast this channel is growing... 1 week ago it was 100k and now its almost 5k more
Today i saw that trap bar arrived in my gym. It weels awesome to do DL that way lol. Later i saw your video about it. Now I can take your novice program to the next level :p thanks for everything, keep it up
I got up to 575lb rack pull below the knee.. I really don't to the point going further than that.. If you want big traps get a big OHP standing, sitting and push press style.. He will get big shoulders to go with them and less chance of injury
When they go low, we go high
200K soon !
*COLLAB WITH ERIC* ! 💪🌟
I liked the video, the instant you made you fusion reference.
Alexandria Armstrong DBZ I DOPE BRO
If you can't rack pull in a commercial gym then you can't deadlift in a commercial gym. Most gyms don' have a deadlift platform so you will be dropping the weight on the floor causing damage, right?
I’ve always had traps but when I incorporated rack pulls above the knee my traps blew up crazy.