Block Pulls: Understanding, Technique, and Benefits for Strength

How to Do Block Pulls?

Block pulls, also known as deadlifts from blocks or elevated deadlifts, are a powerful strength training exercise designed to overload the top portion of the deadlift movement, enhance lockout strength, and allow for heavier loads than a conventional deadlift by reducing the range of motion.

What Are Block Pulls?

Block pulls are a variation of the conventional deadlift where the barbell is elevated off the floor, typically resting on sturdy blocks, weight plates, or a rack's safety pins. This elevation shortens the range of motion, allowing lifters to handle supramaximal loads (heavier than their conventional deadlift maximum) or focus on strengthening the top half of the pull, often referred to as the "lockout" phase. By starting from an elevated position, the exercise bypasses the most challenging initial phase of the deadlift for many individuals, emphasizing hip extension and back strength in the latter portion of the lift.

Muscles Worked

Block pulls are a compound exercise that engages a significant number of muscle groups, primarily targeting the posterior chain due to the pulling motion and the need to maintain a rigid torso.

• Gluteus Maximus: The primary mover for hip extension, crucial for driving the hips forward at the top of the lift.
• Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Work synergistically with the glutes for hip extension and also assist in knee extension during the pull.
• Erector Spinae (Sacrospinalis Group): These muscles along the spine are critical for maintaining a neutral, rigid spinal position throughout the lift, preventing rounding of the back.
• Latissimus Dorsi (Lats): Essential for keeping the bar close to the body and maintaining upper back tightness.
• Trapezius (Upper, Middle, Lower): Engaged in stabilizing the shoulder girdle and providing an isometric contraction to maintain an upright posture.
• Forearms and Grip Muscles: Crucial for holding onto the heavy barbell.
• Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Provide critical bracing and spinal stability.

Benefits of Incorporating Block Pulls

Integrating block pulls into a training regimen offers several distinct advantages for strength athletes, powerlifters, and general fitness enthusiasts:

• Improved Lockout Strength: For many lifters, the top portion of the deadlift (the lockout) is a sticking point. Block pulls specifically target and strengthen this range of motion by allowing the use of heavier loads than a full conventional deadlift.
• Overload Potential: Due to the reduced range of motion, individuals can lift more weight than their conventional deadlift maximum. This supramaximal loading can provide a powerful stimulus for strength adaptation in the involved muscle groups.
• Reduced Strain on the Lower Back (for some): By starting from a higher position, the initial pull, which can be the most taxing on the lower back for those with limited hip mobility or specific leverages, is less pronounced.
• Rehabilitation and Injury Management: For individuals recovering from lower back or hamstring injuries, or those with mobility limitations, block pulls can be a safer way to train the deadlift pattern without going through the full range of motion.
• Technique Refinement: Allows lifters to focus intensely on specific aspects of the pull, such as bracing, lat engagement, or hip drive, without the added complexity of the initial floor pull.
• Mental Toughness: Handling heavier loads builds confidence and mental fortitude, which can translate to better performance in conventional deadlifts.

Proper Technique: Step-by-Step Guide

Executing block pulls correctly is paramount for maximizing benefits and minimizing injury risk.

• Setup

  • Bar Height: The ideal block height varies per individual but typically ranges from 2 to 6 inches (5-15 cm) off the floor. The bar should generally be positioned so that your shins are still relatively vertical at the start, and your hips are slightly higher than in a conventional deadlift, but still below your shoulders.
  • Stance: Stand with your feet hip-to-shoulder width apart, directly under the barbell. Your shins should be close to the bar, but not touching it.
  • Grip: Use an overhand or mixed grip (one palm forward, one palm back) slightly wider than shoulder-width. Ensure your hands are outside your shins.
  • Hip Hinge: Hinge at your hips, pushing your glutes back, while keeping a slight bend in your knees. Reach down to grip the bar.
  • Shoulder Position: Your shoulders should be slightly in front of the bar. Pull your shoulder blades down and back, engaging your lats. Imagine "tucking your lats into your back pockets." This creates upper back tightness and helps keep the bar close.
  • Spinal Alignment: Maintain a neutral spine throughout. Your chest should be up, and your lower back should have its natural arch. Avoid rounding your back.
  • Breathing and Bracing: Take a deep breath into your diaphragm, expanding your abdomen. Brace your core tightly as if preparing for a punch. This creates intra-abdominal pressure, supporting your spine.

• The Pull

  • Initiate the Lift: Drive through your heels and the mid-foot, pushing the floor away. Think of pushing your feet through the floor rather than just lifting the weight.
  • Simultaneous Extension: As you initiate the pull, your hips and shoulders should rise at roughly the same rate. Avoid letting your hips shoot up too fast, which turns the lift into a stiff-legged deadlift.
  • Keep Bar Close: Actively pull the bar back towards your body as it ascends, scraping it up your shins and thighs. Use your lats to achieve this.
  • Full Extension: Continue pulling until you are standing upright with your hips fully extended and your shoulders pulled back. Do not hyperextend your lower back. Your knees should be locked, and your shoulders should be over your hips.

• The Lowering

  • Controlled Descent: Do not drop the weight. Reverse the movement in a controlled manner, hinging at your hips first, then bending your knees.
  • Maintain Bracing: Keep your core braced and your back neutral throughout the descent.
  • Return to Blocks: Lower the bar back to the blocks with control. Reset your position and bracing for the next repetition.

• Breathing

  • Utilize the Valsalva maneuver: Take a deep breath and hold it as you initiate and complete the pull, then exhale at the top or after lowering the weight. This technique significantly increases spinal stability.

Common Mistakes to Avoid

• Rounding the Back: The most critical mistake. It places excessive shear forces on the spinal discs and can lead to serious injury. Maintain a neutral spine at all times.
• Jerking the Weight: Do not yank the bar off the blocks. Start the pull smoothly and accelerate through the movement.
• Hips Shooting Up Too Fast: If your hips rise significantly before your shoulders, you lose leverage and place more strain on your lower back. Focus on a simultaneous lift of hips and shoulders.
• Not Engaging the Lats: Failing to "pull the slack out of the bar" or keep the bar close allows the bar to drift forward, increasing the lever arm and making the lift harder and more dangerous.
• Incorrect Block Height: Starting too high might not provide enough stimulus for strength gains, while starting too low might negate the benefits of the reduced range of motion. Experiment to find the optimal height for your goals and body mechanics.
• Over-Reliance on the Lower Back: While the lower back is involved, the lift is primarily driven by the glutes and hamstrings. Focus on hip extension.

Programming Block Pulls

Block pulls are typically used as an accessory lift to the conventional deadlift or as a primary deadlift variation on a dedicated pulling day.

• For Strength: 3-5 sets of 1-5 repetitions with heavy loads.
• For Hypertrophy/Accessory Work: 3-4 sets of 5-8 repetitions with moderate-to-heavy loads.
• Frequency: Usually performed once or twice per week, depending on overall training volume and recovery capacity. They can be alternated with conventional deadlifts or used in a separate training block.

Variations and Alternatives

• Varying Block Heights: Experiment with different heights to target specific sticking points or to progressively increase the range of motion as strength improves.
• Rack Pulls: Similar to block pulls, but the bar rests on safety pins within a power rack.
• Deficit Deadlifts: The opposite of block pulls, where the lifter stands on an elevated surface, increasing the range of motion.
• Romanian Deadlifts (RDLs): Focus on the eccentric (lowering) phase and hamstring/glute development without touching the floor.
• Good Mornings: A hip hinge exercise that heavily loads the erector spinae and hamstrings, similar to the top portion of a deadlift.

Who Should Do Block Pulls?

Block pulls are particularly beneficial for:

• Powerlifters: To strengthen their deadlift lockout and lift supramaximal weights.
• Strength Athletes: To build overall posterior chain strength and power.
• Individuals with Mobility Limitations: Who may struggle with the full range of motion of a conventional deadlift but can safely perform a partial range.
• Those Addressing a Sticking Point: If the top half of your deadlift is your weakness, block pulls are a targeted solution.
• Athletes: To develop robust hip extension power relevant to various sports.

Safety Considerations and When to Consult a Professional

While block pulls can be a highly effective exercise, they involve heavy loads and carry inherent risks if performed improperly.

• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weight.
• Listen to Your Body: If you experience sharp pain, especially in your lower back, stop the exercise immediately.
• Progressive Overload: Increase weight gradually.
• Warm-Up Adequately: Always perform a thorough warm-up, including dynamic stretches and light sets of the exercise, before lifting heavy.
• Consult a Professional: If you have pre-existing back conditions, joint issues, or are new to heavy lifting, consult with a qualified healthcare professional (e.g., physiotherapist, sports medicine doctor) or a certified strength and conditioning coach before incorporating block pulls into your routine. They can assess your suitability and guide you on proper form and programming.