This is what I think about people who say the"full ROM" deadlift from the floor is better for upper back and trap growth than the rack/block pull above the knee because you are going through to full range of motion, supposedly (even though full ROM is actually a deficit DL, like lifting a stone).
Alex "AlphaDestiny" Leonidas snatch grip rack pulling above the knee
I think it is so freaking ignorant. The posterior chain, hams, glutes, and spinal erectors, are the limiting factor in pulls from the floor. All the traps and upper back are doing is helping to stabilize and hold the weight. They are not prime movers. Therefore they are not getting the maximum intensity and work load they could because the strength of the posterior chain in a greater moment arm limits them. But when pulling from above the knee posterior chain limitation gets pretty much completely abolished and the maximum load the upper back and traps can handle in holding and stabilizing the weight, keeping your arms attached to your body and maintaining an upright posture, is possible. You can also hold the weight at the lockout so that the traps get maximal stretch while actively contracting to fight that massive stretch to keep your arms attached to your body, and your upper back really has to fight to maintain and upright posture and not cave to such an intense load.
Nether Beast Underground Muscle Shaman rack pulling above the knee
Basically everyone who seriously tries this lift and gets to high numbers gets mad upper back and trap gains from it. Yet, naysayers want to say it is stupid and it doesn't work when most of these guys clearly do not have even close to comparable gains from only doing pulls off of the floor.
Eric "The Bugez" Bugenhagen rack pulling above the knee
I am pretty confident that if EMG testing was done specifically for the conventional deadlift and the block/rack pull above the knee in specifically the traps, upper back, and lats, that the activation on a pull above the knee would be off the charts and soar past the pull from the floor, if we were using advanced athlete with high numbers for both pulls. Now, if we were to test the muscles of the posterior chain, glutes, hams, and spinal erectors, it would be no contest. Obviously pulling from the floor would win. But I do not see how it could be so when it comes to upper back, lats, and traps. No way, no how.
Mike "The Machine" Bruce rack pulling above the knee
Here's an awesome example what an amazing upper back and traps one can get when consistently doing heavy pulls above the knee, Nether Beast Underground Muscle Shaman's results from many years of consistently progressing in this lift:
In fact all of the guys in the photos above have made incredible gains in the upper back, lats, and traps department, and have all consistently progressed into very hheavy pulls from above the knee.So it is clear there is something very special about heavy pulls from above the knee. It is not just a gimmick as some laughable person on YouTube, who I indeed laugh at (blahahahahahahaha!!!) says. When you get advanced enough, try them for yourself before to talk smack. And the nonsense that there's too much axial loading so it is too dangerous to try excuse is nonsense. There is almost no moment arm as you are almost completely upright and the bar is very low, not on your back or shoulders, but hanging low in your hands. Barely anyone gets hurt on this lift, and those that have, went to crazy on it in the beginning and admittedly did not listen to their body, like Team3DAlpha (who also still advocates the lift). Way more people hurt their backs on the deadlift because of the huge moment arm with a relatively heavy load for such. |
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