So I like to use a one compound one isolation per muscle group pattern in my routine, looking for a safe compound to specifically narrow in on traps. Cleans seem to be causing so much fatigue that it interferes with my recovery on following days, upright rows i've never been terribly fond of, and farmer's walks i'm using in my forearm section - which leaves me looking towards rack pulls. I don't want to involve too much lower body because that's the area I hit the day after an upper one(I am using an upper lower routine). Anyways, I use squat stands which will eventually cap out on capacity somewhere around 450lb, and I also don't wanna wreck my bar up whenever I actually reach that point. I wanted to know if I could use an above knee "deadlift" done from a hang position, instead of supported by a rack, like with rack pulls. Anyway, does this exercise exist, have a name(hang pulls? hang deadlifts?), and do you still get the same trap and upper back focus with lower body being lessened by using it? Or would it be best to forget the hang type and stick with rack pulls instead?
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Today, 05:15 AM #1Registered User
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Does it exist? Question about rack pulls and deadlifts
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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Today, 05:23 AM #2Registered User
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You are essentially describing a hang clean pull from above the knees, but generally that is done with the lighter weight to work more so on hip extension while also doing the sugar movement and rising up on the toes.
Have you considered simply doing power shrugs? You essentially do a standing calf raise while also shrugging, without bending at the hips. Alternatively you can do shrugs where you bend forward a little bit, so you hit the mid and lower traps more. If you do these while also including shoulder protraction and retraction, then this will hit the rhomboids well and be a really good complimentary movement to typical shrugs.
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