Block Pull Deadlift: Understanding, Benefits, and How to Perform It

What is a Block Pull Deadlift?

A block pull deadlift, also known as an elevated deadlift or a partial deadlift from blocks, is a strength training exercise that involves lifting a barbell from an elevated surface, typically weightlifting blocks or mats, rather than directly from the floor.

Understanding the Block Pull Deadlift

The block pull deadlift is a variation of the conventional or sumo deadlift where the starting position of the barbell is raised above the floor. This elevation is achieved by placing the weight plates on specialized blocks, mats, or even stacked weight plates themselves. The primary distinction from a standard deadlift is the reduced range of motion (ROM), as the lift begins at a higher point in the movement. This modification significantly alters the biomechanics and muscle activation patterns, making it a valuable tool in a comprehensive strength training program.

Biomechanics and Muscle Activation

By elevating the starting position, the block pull deadlift changes the joint angles at the initiation of the lift. Compared to a deadlift from the floor:

• Reduced Knee and Hip Flexion: The lifter does not need to descend as deeply to grip the bar. This means less initial demand on the quadriceps and a greater emphasis on the glutes and hamstrings, particularly in the latter half of the pull.
• Altered Leverage: The higher starting point often places the lifter in a more mechanically advantageous position, especially for the initial pull. This allows for the use of heavier loads than a full deadlift.
• Emphasis on Lockout Mechanics: The block pull specifically targets the top portion of the deadlift, from just below the knees to lockout. This phase heavily relies on powerful hip extension (glutes, hamstrings), spinal erector strength for maintaining a neutral spine, and upper back isometric strength to prevent rounding and shrugging.
• Trapezius and Rhomboid Involvement: The upper back muscles play a crucial role in maintaining a rigid torso and pulling the shoulders back during the lockout, often being a limiting factor in the conventional deadlift.

Benefits of Incorporating Block Pulls

Integrating block pulls into your training can offer several distinct advantages:

• Overcoming Sticking Points: Many lifters struggle with the "sticking point" in the deadlift, which commonly occurs around mid-shin or just above the knees. Block pulls allow you to specifically train and strengthen this range of motion, improving your ability to finish a full deadlift.
• Increased Strength and Overload: Due to the reduced ROM and improved leverage, lifters can often handle significantly heavier loads than they can with a full deadlift. This supra-maximal loading provides a potent stimulus for strength adaptations in the posterior chain and grip.
• Technique Refinement: The block pull can help reinforce proper lockout mechanics, teaching lifters to drive their hips through and extend fully without hyperextending the spine. It also emphasizes maintaining upper back tightness throughout the pull.
• Reduced Fatigue and Recovery Demands: While still taxing, the reduced ROM can make block pulls slightly less systemically fatiguing than full deadlifts, potentially allowing for more frequent training or use as an accessory lift without excessive recovery time.
• Accessory for Powerlifters and Strongmen: For athletes focused on maximal strength, block pulls are an excellent accessory exercise to build specific strength for the deadlift competition lift.
• Injury Management/Prevention: For individuals with specific hip or lower back mobility limitations, or those recovering from certain injuries (under professional guidance), block pulls can allow for deadlift training with less stress on the most vulnerable ranges of motion. However, they should not be used as a permanent substitute for addressing underlying mobility issues.

Who Should Use Block Pulls?

Block pulls are particularly beneficial for:

• Powerlifters: To improve their deadlift lockout and handle supra-maximal loads.
• Strength Athletes: Including strongmen/women, who benefit from overall posterior chain and grip strength.
• Individuals with a Weak Lockout: If you consistently fail to complete your deadlifts at or above the knees.
• Those with Limited Mobility (Temporary): If you struggle to achieve a safe starting position from the floor due to hamstring or hip mobility limitations, block pulls can be a temporary solution while you work on improving your flexibility.
• Athletes Needing General Strength: Anyone looking to build powerful glutes, hamstrings, and a strong back can benefit from this exercise.

How to Perform a Block Pull Deadlift

The setup and execution are largely similar to a conventional deadlift, with the key difference being the starting height of the bar.

1. Set Up the Blocks: Place sturdy, stable blocks or mats under the barbell. The height can vary, typically from 2 to 6 inches, depending on your goal (e.g., higher for lockout focus, lower for slightly more ROM).
2. Approach the Bar: Stand with your mid-foot directly under the bar. Your stance width should be consistent with your conventional deadlift.
3. Grip the Bar: Hinge at your hips and slightly bend your knees to grip the bar with a pronated (overhand) or mixed grip, just outside your shins. Ensure your hands are evenly spaced.
4. Establish Your Starting Position:
   • Brace: Take a deep breath into your belly, brace your core, and create intra-abdominal pressure.
   • Lats Engaged: Pull your shoulders down and back, engaging your lats as if you're trying to "bend the bar around your shins." This helps keep the bar close and your upper back tight.
   • Hips Down, Chest Up: Set your hips lower than your shoulders, but not so low that your shins are completely vertical. Your chest should be proud, and your spine neutral.
5. Initiate the Pull: Drive through your heels and mid-foot, simultaneously extending your knees and hips. Think about pushing the floor away.
6. Maintain Position: Keep the bar close to your body throughout the lift. Your hips and shoulders should rise at a similar rate, maintaining a rigid torso.
7. Lockout: As the bar clears your knees, powerfully drive your hips forward to achieve full hip and knee extension. Squeeze your glutes at the top. Do not hyperextend your lower back.
8. Controlled Descent: Reverse the motion by hinging at the hips first, allowing the bar to descend in a controlled manner back to the blocks.

Programming Considerations

• Repetition Range: Due to the heavier loads often used, block pulls are typically performed for low repetitions (e.g., 1-5 reps per set) to focus on strength.
• Volume: Integrate them strategically. They can serve as your primary deadlift variation for a training cycle or as an accessory exercise after your main deadlifts.
• Frequency: 1-2 times per week, depending on overall training volume and recovery capacity.
• Height Variation: Experiment with different block heights to target specific sticking points or to progressively increase the ROM over time.

Potential Drawbacks and Considerations

While beneficial, block pulls are not a complete substitute for full deadlifts:

• Incomplete ROM Training: They do not train the initial pull from the floor, which is often the most challenging part of a full deadlift and requires specific strength and technique.
• Over-reliance: Relying solely on block pulls can lead to a deficiency in strength from the floor.
• Still Requires Proper Form: Despite the reduced ROM, poor form (e.g., rounded back, shrugging, hyperextension) can still lead to injury.

Variations and Related Exercises

• Rack Pulls: Similar to block pulls, but performed from safety pins inside a power rack. The principle is the same: reducing the ROM.
• Deficit Deadlifts: The opposite of a block pull, where the lifter stands on an elevated surface (e.g., a mat or plate) to increase the ROM, making the lift harder and improving strength off the floor.
• Romanian Deadlifts (RDLs): Focus on the eccentric (lowering) phase and emphasize hamstring and glute development with less knee bend.

Conclusion

The block pull deadlift is a highly effective and versatile exercise for building strength, improving technique, and addressing specific weaknesses in the conventional deadlift. By manipulating the starting height, lifters can strategically overload their posterior chain and upper back, refine their lockout mechanics, and overcome plateaus. When integrated intelligently into a well-rounded strength program, block pulls can be an invaluable tool for athletes and fitness enthusiasts aiming to maximize their pulling power and overall strength.