Gym Blocks: Uses, Benefits, Types, and Training Considerations

What are gym blocks used for?

Gym blocks, also known as pulling blocks, jerk blocks, or power blocks, are specialized pieces of gym equipment primarily used to elevate the starting or ending position of an exercise, facilitating partial range of motion training, technique refinement, and the ability to lift supra-maximal loads in specific strength and weightlifting disciplines.

Introduction to Gym Blocks

Gym blocks are sturdy, elevated platforms, typically made of wood or heavy-duty plastic, designed to provide a stable, adjustable height surface for various strength and power training exercises. Their core function is to modify the range of motion of a lift, allowing athletes to target specific phases of a movement or to handle heavier loads than they might otherwise manage through a full range. This strategic manipulation of exercise mechanics makes them invaluable tools in weightlifting, powerlifting, and general strength and conditioning.

Primary Applications of Gym Blocks

The versatility of gym blocks stems from their ability to alter the biomechanical demands of an exercise.

• Weightlifting (Olympic Lifts):

  • Partial Range of Motion Training: Blocks are extensively used in Olympic weightlifting (snatch and clean & jerk) to perform movements like block pulls (clean or snatch pulls from blocks), block cleans, and block jerks. This allows lifters to:
    • Target Sticking Points: Address weaknesses at specific positions in the lift (e.g., improving the second pull in a clean by starting from a higher block).
    • Overload Specific Phases: Train with heavier weights than possible in a full lift, building strength and confidence in the upper portion of the pull or the catch.
    • Refine Technique: Focus on specific technical aspects without the fatigue of a full lift from the floor.
  • Jerk Support: Jerk blocks are specifically designed to catch the barbell after a jerk, allowing the lifter to drop the weight from overhead without having to lower it back to the floor, saving energy and reducing wear on the body and equipment.

• Powerlifting and Strength Training:

  • Rack Pulls/Block Pulls: Similar to weightlifting, blocks are used for deadlift variations where the bar starts from an elevated position (e.g., 2-inch block pull, 4-inch block pull). This emphasizes the top portion of the deadlift, building lockout strength and targeting the posterior chain and upper back.
  • Pin Presses/Floor Presses (Modified): While not their primary use, blocks can be used to elevate the lifter or the bench, effectively creating a modified floor press or pin press setup by limiting the range of motion for bench press variations, focusing on triceps and lockout strength.
  • Box Squats (Height Adjustment): Though purpose-built boxes are more common, gym blocks can sometimes be stacked to create a stable surface for box squats, helping lifters control depth and maintain proper form.

• Support and Stability:

  • Spotting Platform: In some scenarios, blocks can serve as a stable platform for a spotter during overhead presses or squats, providing a better vantage point or assisting with re-racking.
  • Elevated Starting Position: For various accessory exercises, blocks can elevate equipment or the user to achieve a desired starting height, such as for deficit push-ups (by elevating hands) or elevated lunges.

• Assisted Stretching and Mobility Drills:

  • Blocks can be used to elevate limbs or the torso to achieve deeper stretches or to support the body in certain mobility drills. For example, elevating the front foot in a hip flexor stretch, or supporting the hands in a deeper pike stretch.

Types of Gym Blocks

While the fundamental purpose is similar, gym blocks come in various forms, each with specific design considerations:

• Wooden Blocks: These are the traditional and most common type, typically made from sturdy plywood or lumber. They are known for their durability, stability, and ability to withstand heavy loads. Often come in sets of varying heights (e.g., 6-inch, 12-inch, 15-inch, 20-inch) that can be stacked.
• Plastic/Rubber Blocks: Lighter and sometimes more portable, these blocks are often modular and stackable. While durable, they may not handle the same extreme loads as wooden blocks and are sometimes used for more general fitness applications or for noise reduction.
• Jerk Blocks: Specifically designed for the clean & jerk, these often have a wider top surface and are built to withstand the impact of a dropped barbell from overhead. They typically come in sets that allow for various receiving heights.
• Pulling Blocks: These are generally more robust and come in various heights to set the barbell at different starting positions for pulls and deadlifts.

Benefits of Incorporating Gym Blocks

Strategic use of gym blocks offers several advantages to athletes and lifters:

• Enhanced Strength in Specific Ranges: By isolating a particular portion of a lift, blocks allow for targeted strength development, helping overcome sticking points.
• Improved Technique: Reducing the full range of motion can help lifters focus purely on form, speed, and power through critical phases without the added complexity and fatigue of a full lift.
• Progressive Overload: Blocks enable lifters to handle supra-maximal weights, providing a powerful stimulus for strength adaptation that can then transfer to full lifts.
• Reduced Risk of Injury/Fatigue: By limiting the range of motion or allowing for controlled drops (jerk blocks), they can reduce the overall stress on joints and the central nervous system, aiding recovery and injury prevention.
• Versatility in Training: They expand the repertoire of exercises, offering new variations to keep training fresh and challenging.

Considerations for Use

To maximize the benefits and ensure safety when using gym blocks, consider the following:

• Proper Setup: Always ensure blocks are stable, placed on a level surface, and correctly stacked if using multiple units. The barbell should be securely seated.
• Progressive Overload Principle: While blocks allow for heavier loads, progress should still be gradual. Focus on mastering technique before significantly increasing weight.
• Integration into Programming: Block training should complement, not entirely replace, full-range-of-motion exercises. It's a tool to address specific weaknesses or enhance particular skills.
• Coaching and Spotting: Especially when lifting heavy or performing complex movements, having a knowledgeable coach or spotter is crucial for safety and effective feedback.
• Listen to Your Body: Pay attention to how your body responds to block training. While it can reduce stress in some areas, the heavier loads might introduce new demands.

Conclusion

Gym blocks are a highly effective and versatile tool in the arsenal of any serious strength athlete, weightlifter, or fitness enthusiast looking to optimize their training. By allowing for targeted strength development, technique refinement, and the application of progressive overload in specific ranges of motion, they provide a unique pathway to overcoming plateaus, enhancing performance, and building a more resilient and powerful physique. Understanding their purpose and proper application is key to unlocking their full potential in your training regimen.