Primary
Back
Secondary
Glutes, Hamstrings, Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
See how Block Pull could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
For general fitness, start Block Pull with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
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.
This is one example of how Block Pull could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.