Primary
Back
Secondary
Glutes, Hamstrings, Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4 sets of 5-6 reps. Rest 2 minutes.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Block Pull as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Block Pull. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Block Pull is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.