Deadlifting from Blocks: Benefits, Setup, Technique, and Variations

How Do You Deadlift From Blocks?

Deadlifting from blocks, also known as block pulls, involves elevating the barbell on raised platforms to shorten the range of motion, primarily strengthening the top portion of the deadlift and allowing for the use of supramaximal loads.

What Are Block Pulls?

Block pulls are a valuable accessory exercise in strength training, serving as a modified version of the conventional deadlift or sumo deadlift. Instead of pulling the barbell from the floor, it is placed on elevated blocks, weightlifting platforms, or even stacked plates, effectively raising the starting position of the bar. This reduction in the range of motion shifts the emphasis of the exercise, making it a targeted tool for specific strength adaptations and technical improvements.

Benefits of Deadlifting From Blocks

Incorporating block pulls into your training regimen offers several distinct advantages for strength athletes, bodybuilders, and general fitness enthusiasts:

• Overcoming Sticking Points: Many lifters struggle with the lockout phase or the mid-range of their deadlift. By starting the pull from an elevated position, block pulls allow you to specifically target and strengthen these weaker segments, translating to improved full deadlift performance.
• Increased Load Capacity: With a reduced range of motion, lifters can typically handle significantly heavier loads than they could from the floor. This supramaximal loading provides a unique stimulus for strength adaptation, promoting greater muscle activation and central nervous system resilience.
• Reduced Lumbar Spine Stress: Pulling from the floor requires a significant amount of hamstring and glute flexibility, as well as robust lower back strength. For individuals with limited flexibility, or those recovering from certain lower back issues, block pulls can reduce the initial lumbar flexion and shear forces, making the exercise more accessible and safer while still building posterior chain strength.
• Technique Refinement: Block pulls allow lifters to practice the lockout mechanics of the deadlift with heavier weights without the fatigue accumulated during the initial pull from the floor. This can help reinforce proper hip extension and upper back engagement.
• Grip Strength Development: Handling heavier loads, even for a shorter range of motion, significantly challenges grip strength, which is often a limiting factor in deadlift performance.
• Hypertrophy Potential: The ability to lift heavier weights can contribute to greater mechanical tension on the muscles involved, potentially leading to increased muscle growth in the glutes, hamstrings, erector spinae, and traps.

Setting Up for Block Pulls

Proper setup is crucial for effective and safe block pulls.

• Equipment: You will need a barbell, weight plates, and sturdy blocks or platforms. Dedicated pulling blocks made of wood or specialized dense foam are ideal, offering stability and consistent height. Alternatively, you can stack bumper plates or use the safety pins in a power rack (often called "rack pulls" in this context) if blocks are unavailable.
• Block Height Selection: The height of the blocks determines the starting position of the bar relative to your body. Common starting heights include:
  • Just below the knee: This is a common height, mimicking the mid-shin position, which is often a sticking point for many.
  • At the knee: This height emphasizes the lockout and upper back strength.
  • Just above the knee: This height heavily targets the lockout and glute activation.
  • The specific height should be chosen based on your individual weaknesses, training goals, and current full deadlift form. A good starting point is often just below or at knee height.

Proper Technique for Block Pulls

The biomechanics of a block pull largely mirror those of a conventional or sumo deadlift, but with a higher starting point.

• Stance and Grip:
  • Stance: Position your feet hip-width to shoulder-width apart, similar to your conventional deadlift stance, with the bar directly over your midfoot.
  • Grip: Use a double overhand grip, mixed grip (one hand overhand, one underhand), or hook grip, slightly wider than shoulder-width. Ensure your hands are outside your shins.
• Starting Position:
  • Approach the Bar: Stand with your shins close to the bar, ensuring the bar is directly over your midfoot.
  • Hinge and Grab: Hinge at your hips, pushing your glutes back, and bend your knees until you can grasp the bar. Your shins should be relatively vertical, and your hips should be lower than your shoulders.
  • Spinal Alignment: Maintain a neutral spine throughout. Your chest should be up, shoulders pulled back and down, and lats engaged (imagine tucking your shoulder blades into your back pockets).
  • Bracing: Take a deep breath, brace your core by expanding your abdomen, and create intra-abdominal pressure. This stabilizes your torso.
• The Pull:
  • Initiate the Movement: Drive through your heels and the midfoot, pushing the floor away from you. Think of simultaneously extending your hips and knees.
  • Maintain Position: As the bar leaves the blocks, keep your chest up, shoulders back, and the bar close to your body. Avoid letting your hips shoot up too early.
  • Smooth Acceleration: Accelerate the bar smoothly and powerfully upwards.
• The Lockout:
  • Full Extension: Continue extending your hips and knees until you are standing tall.
  • Glute Squeeze: Squeeze your glutes at the top, ensuring full hip extension. Do not hyperextend your lower back. Your shoulders should be pulled back, but avoid shrugging.
• The Descent:
  • Controlled Reverse: Hinge at your hips first, pushing your glutes back, allowing the bar to descend. Once the bar clears your knees, bend your knees to guide it back to the blocks.
  • Maintain Control: Control the eccentric portion of the lift, maintaining a braced core and neutral spine. Do not drop the weight; gently place it back on the blocks.
  • Reset: Reset your position for the next repetition, ensuring proper form before initiating another pull.

Common Block Pull Variations and Considerations

• Varying Block Heights: Experiment with different block heights to target specific weaknesses. Lower blocks (e.g., mid-shin) are closer to a full deadlift and build strength off the floor, while higher blocks (e.g., above knee) focus purely on the lockout.
• Sumo Block Pulls: If you primarily use a sumo deadlift stance, you can perform sumo block pulls, applying the same principles of elevation and reduced range of motion.
• Tempo Work: Incorporating a slower eccentric (lowering) phase can increase time under tension and enhance muscle hypertrophy and control.
• Pause Reps: Pausing the bar just before lockout can further challenge stability and strength in that specific range.

Integrating Block Pulls into Your Training

Block pulls are typically used as an accessory lift rather than a primary deadlift variation, especially if your goal is to improve your full deadlift.

• Frequency: 1-2 times per week, depending on your overall training volume and recovery capacity.
• Placement: Often performed after your main deadlift or squat variation, or on a separate dedicated pulling day.
• Sets and Reps:
  • Strength: 3-5 sets of 1-5 repetitions with heavier loads.
  • Hypertrophy: 3-4 sets of 6-10 repetitions with moderate to heavy loads.
• Progression: Gradually increase the weight while maintaining excellent form. As your strength improves, you might also consider lowering the block height over time to progressively increase the range of motion.

Safety Considerations and Common Mistakes

• Prioritize Form Over Load: While block pulls allow for heavier weights, never compromise form for load. Lifting with poor technique, especially with heavy weights, significantly increases injury risk.
• Proper Bracing: Inadequate core bracing is a common error that can lead to lower back strain. Always take a deep breath and brace your abdomen before initiating the pull.
• Rounding the Back: Allowing the lumbar spine to round, particularly at the start or during the pull, places undue stress on the intervertebral discs. Maintain a neutral spine throughout the movement.
• Hyperextension at Lockout: Do not lean excessively back or hyperextend your lower back at the top. The lockout should be achieved through full hip extension and glute contraction.
• Ego Lifting: Resist the urge to lift weights that are beyond your current capacity. Block pulls are a tool for strength development, not just for moving the most weight.

By understanding the mechanics, benefits, and proper execution of block pulls, you can effectively incorporate this powerful exercise into your training to build a stronger, more resilient deadlift and overall posterior chain.