Deadlift Pulling Blocks: Purpose, Setup, Execution, and Training Integration

How do you use deadlift pulling blocks?

Deadlift pulling blocks, also known as deficit blocks or pulling blocks, are elevated platforms used to shorten the range of motion of a deadlift, allowing lifters to train specific portions of the lift, overcome sticking points, or handle supramaximal loads.

What Are Deadlift Pulling Blocks?

Deadlift pulling blocks are sturdy, elevated surfaces, typically made of wood, steel, or reinforced rubber, designed to raise the barbell to a higher starting position than a traditional deadlift from the floor. This effectively reduces the distance the bar must travel, allowing lifters to focus on specific phases of the lift or to lift heavier loads than they could from the floor. They are distinct from "deficit deadlifts," where the lifter stands on an elevated surface to increase the range of motion.

Purpose: The primary purpose of pulling blocks is to modify the deadlift's range of motion, making it an accessory exercise to enhance strength, power, and technique for the full deadlift.

Types of Blocks:

• Wooden Blocks: Common in powerlifting gyms, these are often stackable and provide a solid, stable surface.
• Steel Racks/Pins: Some power racks have safety pins or adjustable J-hooks that can serve a similar purpose, allowing the bar to be set at various heights.
• Rubber Mats/Plates: While less stable for very high pulls, stacked rubber mats or plates can be used for slight elevations.

Why Use Deadlift Pulling Blocks?

Incorporating pulling blocks into your training offers several strategic advantages for strength development and performance enhancement:

• Overcoming Sticking Points: Many lifters struggle with specific portions of the deadlift (e.g., breaking the floor, lockout). Blocks allow you to train the upper portion of the lift, strengthening the muscles involved in the lockout or the mid-range pull without the difficulty of the initial pull from the floor.
• Targeting Specific Muscle Groups: By altering the range of motion, you can emphasize certain muscle groups. Higher blocks tend to place more emphasis on the glutes and hamstrings for the lockout, while lower blocks still heavily engage the back and posterior chain for the pull.
• Load Management and Progressive Overload: Because the range of motion is reduced, you can typically lift heavier weights on pulling blocks. This allows for progressive overload with higher absolute loads, which can translate to increased strength in the full deadlift over time.
• Reduced Stress on the Lower Back: For some individuals, the initial pull from the floor can be the most taxing on the lower back. By starting from a higher position, pulling blocks can reduce the stress on the lumbar spine, making it a viable option for those with minor back issues or for deloading periods.
• Power Development: Training with higher loads at a reduced range of motion can help develop explosive power, particularly in the top half of the lift.

Setting Up Your Deadlift Pulling Blocks

Correct setup is crucial for safety and effectiveness when using pulling blocks.

• Block Placement and Height Selection:
  • Placement: Position the blocks symmetrically on either side of where your barbell will rest. Ensure they are stable and won't shift during the lift.
  • Height: The height of the blocks dictates the starting position of the barbell. Common heights include just below the knee, at the knee, or just above the knee. The ideal height depends on your individual sticking point and training goal. For example, to improve lockout, a higher block height (at or above the knee) is appropriate.
• Barbell Positioning: Place the barbell directly over the center of the blocks. The bar should be positioned so that when you address it, your shins are close to (but not touching) the bar, similar to a conventional deadlift setup.
• Lifter Stance and Grip: Adopt your usual deadlift stance (conventional or sumo) and grip width. The principles of a strong deadlift setup still apply: feet hip-width apart (conventional) or wider (sumo), hands just outside the shins, and a pronated or mixed grip.

Executing the Deadlift with Pulling Blocks

The technique for a deadlift from pulling blocks largely mirrors that of a full deadlift, with adaptations for the reduced range of motion.

• Initial Setup (Pre-Tension):
  • Approach the Bar: Stand with your mid-foot under the barbell.
  • Hinge and Grip: Hinge at your hips, keeping your back straight, and grasp the bar.
  • Set Your Back: Pull your shoulders back and down, engage your lats, and take the slack out of the bar. Your hips should be slightly lower than in a full deadlift, but not so low that it becomes a squat.
  • Brace: Take a deep breath into your diaphragm and brace your core.
• The Pull:
  • Drive with Legs: Initiate the lift by driving through your heels, pushing the floor away.
  • Hip Extension: As the bar leaves the blocks, focus on extending your hips powerfully forward, bringing your hips through to meet the bar.
  • Maintain Spinal Neutrality: Keep your chest up and your back straight throughout the lift. Avoid rounding your back.
  • Lockout: Finish the lift by standing tall, squeezing your glutes, and pulling your shoulders back slightly. Do not hyperextend your lower back.
• Controlled Descent (or Reset):
  • Controlled Lowering: For training purposes, a controlled eccentric (lowering) phase is often beneficial. Hinge at the hips first, then bend the knees, guiding the bar back down to the blocks.
  • Reset: Alternatively, you can drop the weight (if in a suitable environment and with appropriate safety measures) and reset for each repetition, which helps reinforce proper setup.
• Common Mistakes to Avoid:
  • Squatting the Weight Up: Starting with hips too low, turning it into a squat.
  • Rounding the Back: Losing spinal neutrality, especially in the lumbar spine.
  • Hyperextending at Lockout: Pushing the hips too far forward at the top.
  • Relying Solely on Blocks: Neglecting full-range deadlifts, as block pulls are an assistance exercise.

Programming Deadlift Pulling Blocks into Your Training

Block pulls are best used as an accessory movement to complement your main deadlift training.

• Warm-Up Considerations: Perform a general warm-up, followed by specific warm-up sets with lighter weights on the blocks to prepare your muscles and reinforce technique.
• Repetition and Set Schemes:
  • Strength Focus: 3-5 sets of 1-5 repetitions with heavier loads.
  • Hypertrophy/Technique: 3-4 sets of 6-10 repetitions with moderate loads.
• Frequency: Typically, block pulls are performed once or twice a week, often on a separate day from your main full-range deadlift session, or as an accessory after your main lift.
• Integration with Full-Range Deadlifts: Block pulls should not replace full-range deadlifts. Use them strategically in phases to address weaknesses or to handle higher loads when full deadlifts are not feasible or desired. For instance, you might cycle between full deadlifts and block pulls every few weeks, or use block pulls as a secondary deadlift day.

Safety Considerations

As with any heavy lifting, safety must be paramount when using deadlift pulling blocks.

• Proper Form Over Weight: Never sacrifice proper technique for heavier weight. The risk of injury increases significantly with poor form, regardless of the reduced range of motion.
• Equipment Integrity: Always ensure the pulling blocks are stable, level, and capable of supporting the load. Inspect them for any damage before use.
• Listening to Your Body: Pay attention to any pain or discomfort. If a particular height or load causes pain, adjust or stop the exercise.
• Progressive Overload, Not Excessive Overload: While block pulls allow for heavier loads, increase weight gradually and always ensure you can maintain control and good form.

Conclusion

Deadlift pulling blocks are a highly effective tool for enhancing deadlift performance by allowing targeted training of specific ranges of motion, overcoming sticking points, and safely handling supramaximal loads. By understanding their purpose, proper setup, and execution, and by integrating them intelligently into your training program with an emphasis on safety, you can leverage pulling blocks to build a stronger, more resilient deadlift.