Block Pull
- Pro
- Advanced
- Gym
The block pull sets the bar on blocks at knee height instead of the floor, so you hinge and grip with a flat back over a shorter range. Starting higher lets you overload the top portion of the pull, training the glutes, hamstrings, lower back and traps with heavier weight than a floor deadlift. Advanced lifters use it in the gym for weight and reps to build lockout strength.
- Muscles
- Glutes, Hamstrings, Lower back, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Set the bar on blocks at knee height.
- Hinge and grip the bar just outside your knees, back flat.
- Stand up by driving your hips forward.
- Lock out with your glutes, then return the bar to the blocks.
Form cues
- Set your hips at the same height as a floor pull.
- Keep the bar path close against your shins.
- Take a full breath and brace before you pull.
Common mistakes
- Hips start too high for the shorter range. Set your hip height as if pulling from the floor.
- Bar drifts forward away from the shins. Keep the bar dragging up close to your legs.
- Lockout finishes with a lean back instead of glutes. Squeeze your glutes to finish, not your lower back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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