Jay Cutler isn’t a fan of deadlifts, at least when it comes to building muscle. The four-time Mr. Olympia winner prefers to modify the deadlift and make it more applicable to hypertrophy goals.
- On Cutler’s list of top bodybuilding exercises for each muscle, the deadlift didn’t appear as either a back or hamstring exercise; Cutler prefers pull-ups and stiff-legged deadlifts, respectively.
Instead, Cutler advises performing rack pulls instead of deadlifts — here’s why, and how to do them.
Jay Cutler on Deadlifts vs. Rack Pulls
“Through my career, I’ve done both deadlifts and rack pulls,” Cutler said on Sep. 26, 2024. Here’s why Cutler isn’t a fan of good, old-fashioned deadlifts:
- “When you’re doing a [deadlift variation], you’re trying to work your back and your core,” Cutler explained of the movement’s utility for bodybuilders.
- “Deadlifts are essential for powerlifters, but for bodybuilders, rack pulls take your glutes, hamstrings, and lower back out of the equation.”
[Related: Stop Doing Deadlifts if You Want To Build Muscle]
Cutler is big on the basics, but any bodybuilder worth their salt knows how to modify cornerstone movements to suit their needs. For Cutler’s part, most deadlift variations are better back builders than leg exercises.
How It Works
Cutler’s perspective makes perfect sense. The rack pull eliminates the bottom half of the deadlift — instead of sinking into a deep hip hinge position to grab the bar, during the rack pull, you position yourself with an upright torso.
As a bonus, you can also lift heavier, and a majority of that tension will go toward your mid and upper back as the barbell pulls hard on the muscles surrounding your shoulder girdle.
- Rack pulls place tremendous amounts of mechanical tension on the trapezius muscles when they’re fully lengthened.
- Studies tell us this could be the best formula for maximizing muscle growth. (1)
How To Do Rack Pulls Like Jay Cutler
What Cutler says, goes. So here’s how you can start performing rack pulls to beef up your yoke and improve your upper back thickness.
What You’ll Need: Power rack, barbell, weight plates, lifting straps, weightlifting belt (optional)
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- Set a bar up in a power rack such that it rests on the safety arms just above knee level.
- Load the bar with a heavy weight, right around what you can deadlift for 3 or 4 reps.
- Set up with your back flat and your shoulders over the bar; use lifting straps to support your grip.
- With your shoulders down and relaxed, stand up with the bar.
- Slowly guide the bar back down to the safeties; don’t slam it down.
- Reset and perform additional repetitions.
By the end of a few sets of rack pulls, you’ll have a crazy trap pump and probably feel ready to win the Mr. Olympia yourself.
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References
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
Featured Image: @jaycutler / Instagram
