Block Pull
Primary
Back
Secondary
Glutes, Hamstrings, Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
Block Pull
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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.
Block Pull — targeted muscles
Also targets: Glutes, Hamstrings,
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How do you perform the Block Pull?
- 1
Set barbell on blocks or mats.
- 2
Position bar at desired height.
- 3
Set up like a deadlift.
- 4
Drive through legs to stand.
- 5
Lock out at the top.
- 6
Lower back to blocks.
What are the best tips for the Block Pull?
Similar to rack pull.
Great for lockout work.
Can go heavier than floor.
Various heights available.
When to Use the Block Pull
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.
Common Block Pull mistakes
Not setting up properly.
Hip hinge movements like the Block Pull demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Erector spinae control the movement.
Rounding back which increases risk of spinal injury.
A compromised back position during the Block Pull puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Hitching weight for optimal results.
Loading more weight than you can control on the Block Pull forces compensatory movement patterns that bypass your Erector spinae. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Block Pull — who it's best for
Intermediate to advanced for optimal results.
How to Program the Block Pull
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.
What are good alternatives to the Block Pull?
Other Variations
- Low Block Pull
- High Block Pull
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.
This Exercise Is in Your Plan
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Safety Notes
- Set blocks securely.
- Control movement.