Primary
Back
Secondary
Glutes, Hamstrings, Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
Preview a first week that includes Block Pull
MySetPlan shows you when to use Block Pull, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Block pulls are deadlifts starting from an elevated position, reducing range of motion to focus on lockout strength. Unlike rack pulls, the bar starts dead on blocks with no stretch reflex. You can handle heavier loads than full deadlifts, building confidence and back strength.
When to use it
Use for lockout strength for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Set blocks so the bar starts between mid-shin and just below the knee. Each rep should start from a complete stop—no touch-and-go. Reset your position between reps just like a floor deadlift.
Also targets: Glutes, Hamstrings, traps
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We slot it into the right day with sets, reps, and progression you can follow.
Set barbell on blocks or mats.
Position bar at desired height.
Set up like a deadlift.
Drive through legs to stand.
Lock out at the top.
Lower back to blocks.
Similar to rack pull.
Great for lockout work.
Can go heavier than floor.
Various heights available.
Use block pulls when your deadlift stalls at lockout or you want to overload the top portion. Good for lifters returning from lower back issues who need reduced range of motion. Also useful for building neural confidence with heavy weights.
Not setting up properly.
Hip hinge movements like the Block Pull depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Erector spinae guide the movement.
Rounding back which increases risk of spinal injury.
Changing your back position during the Block Pull can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Hitching weight for optimal results.
Loading more weight than you can control on the Block Pull often creates compensations that shift work away from your Erector spinae. Reduce the load until each rep follows the intended path.
Intermediate to advanced for optimal results.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4 sets of 5-6 reps. Rest 2 minutes.
MySetPlan places Block Pull inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Block Pull — and builds them into a monthly program. Every set, every rep, planned out.
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Block Pull
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Frequently Asked Questions About the Block Pull
The Block Pull primarily targets the Erector spinae, Trapezius, making it an effective exercise for back development. Secondary muscles worked during the Block Pull include Glutes, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Block Pull is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Block Pull, the recommended approach depends on your goals. 4 sets of 5-6 reps. Rest 2 minutes. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-10 reps.
The Block Pull typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Block Pull include: Rack Pull, Deadlift. These exercises target similar muscle groups as the Block Pull and can be used as substitutes based on your equipment availability, gym setup, or training preferences.