Block Pull
Primary
Back
Secondary
Glutes, Hamstrings, Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for lockout strength for optimal results. The Block Pull — a compound hip hinge movement — is one of the most effective ways to train your back, with secondary work on your Glutes and Hamstrings.
Everything You Need to Know About the Block Pull
The Block Pull is a intermediate difficulty exercise that targets your Erector spinae and Trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lockout strength for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Block Pull — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Set blocks securely.
- Control movement.