Block Pulls: Muscles Worked, Benefits, and Proper Execution

What do block pulls work?

Block pulls primarily target the posterior chain—including the glutes, hamstrings, and erector spinae—alongside significant contributions from the quadriceps, lats, traps, and forearms, emphasizing strength development through a reduced range of motion.

Understanding the Block Pull: A Brief Overview

The block pull, often referred to as a "rack pull from blocks" or "deadlift from blocks," is a variation of the conventional deadlift where the barbell is elevated off the floor, typically resting on elevated platforms (blocks or safety pins in a power rack). This modification shortens the range of motion, allowing lifters to handle heavier loads or focus on specific portions of the deadlift movement. While it shares many characteristics with a full deadlift, the altered starting position shifts the emphasis and recruitment patterns of various muscle groups.

Primary Muscles Engaged

Block pulls are a compound exercise, meaning they recruit multiple muscle groups across several joints. The primary movers and stabilizers include:

• Posterior Chain: This is the powerhouse of the block pull, just as it is for the full deadlift.
  • Gluteus Maximus: As a primary hip extensor, the glutes are heavily involved in driving the hips forward and upward from the starting position, especially as the lifter approaches lockout. The shorter range of motion can allow for greater glute activation in the upper portion of the pull.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): These muscles assist in hip extension and maintain knee stability. While their role in knee flexion is minimized in the block pull's static start, they are crucial for hip extension alongside the glutes.
  • Erector Spinae (Spinal Erectors): Comprising the iliocostalis, longissimus, and spinalis, these muscles run along the spine and are vital for maintaining an isometric contraction to keep the spine rigid and extended throughout the lift, preventing rounding of the back. The upright torso position at the start of a block pull can place significant demand on these muscles.
• Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius): Although the starting position is higher, the quads are still active in initiating the lift, contributing to knee extension to break the bar off the blocks. Their involvement may be slightly less than in a conventional deadlift from the floor but remains significant.
• Latissimus Dorsi (Lats): The lats play a crucial role in "pulling" the bar into the body, helping to maintain a tight, stable upper back and prevent the bar from drifting forward, which can compromise leverage and spinal safety. They contribute to scapular depression and adduction.
• Trapezius (Traps): Particularly the upper and middle traps, these muscles are heavily recruited to elevate and stabilize the shoulder girdle, especially during the lockout phase. They assist in shrugging the weight up and maintaining an upright posture.
• Forearms and Grip Muscles: Regardless of the range of motion, the forearms and various intrinsic hand muscles are under immense isometric tension to maintain a secure grip on the barbell, especially with the heavier loads often lifted during block pulls.

Biomechanical Advantages and Benefits

The unique setup of the block pull offers several distinct advantages:

• Overcoming Sticking Points: For many lifters, the mid-range or lockout portion of the deadlift is the most challenging. Block pulls allow lifters to train specifically through this stronger range, reinforcing technique and building strength where it's needed most.
• Increased Load Potential: The reduced range of motion enables lifters to handle supra-maximal loads (weights heavier than they could deadlift from the floor). This can provide a potent stimulus for strength adaptations in the posterior chain and grip.
• Targeted Muscle Development: By starting from a higher position, the block pull can place a greater emphasis on the glutes, hamstrings, and upper back during the lockout phase, making it an excellent accessory exercise for targeting these areas.
• Reduced Stress on Lower Back (Potentially): While the erector spinae are heavily involved, the more upright torso angle at the start, especially with higher blocks, can sometimes reduce the initial shear forces on the lumbar spine compared to a full deadlift, making it a viable option for those with specific lower back considerations (though proper form is always paramount).
• Grip Strength Enhancement: Lifting heavier loads inherently challenges grip strength, making block pulls an effective tool for improving this critical component of lifting.
• Rehabilitation and Mobility: For individuals recovering from injuries or those with limited hip/ankle mobility that prevents them from achieving a safe starting position for a conventional deadlift, block pulls can offer a way to train the deadlift pattern with a safer range of motion.

Who Can Benefit from Block Pulls?

Block pulls are a versatile exercise beneficial for a wide range of individuals:

• Powerlifters: Essential for improving deadlift lockout strength and addressing specific weaknesses.
• Olympic Weightlifters: Can be used to build pulling strength for the clean and snatch.
• Strength Athletes: Valuable for developing overall posterior chain power and strength.
• General Fitness Enthusiasts: Can be incorporated to build significant strength and muscle in the back, glutes, and hamstrings, especially if full deadlifts are challenging.
• Individuals with Mobility Limitations: Offers a safer entry point to deadlifting mechanics.

Proper Execution Considerations

While the focus here is on what muscles block pulls work, brief mention of proper execution is crucial for safety and effectiveness:

• Maintain a Neutral Spine: Throughout the lift, prioritize keeping the back straight and engaged.
• Engage the Lats: "Pull the slack out of the bar" and keep the bar close to the body.
• Drive Through the Heels: Initiate the lift by driving through the mid-foot/heels, extending the hips and knees simultaneously.
• Control the Eccentric: While often trained for concentric strength, controlling the descent (even if not fully to the blocks) builds strength and teaches control.

Integrating Block Pulls into Your Training

Block pulls are typically performed as a primary strength exercise or an accessory movement after your main lifts. They can be programmed for:

• Heavy Singles/Doubles: To test and build maximal strength.
• Moderate Reps (3-6): For strength-speed and muscle hypertrophy.
• Higher Reps (6-10): For muscular endurance and hypertrophy.

The height of the blocks can be adjusted to target specific weaknesses or ranges of motion.

Potential Drawbacks and Considerations

While beneficial, block pulls are not without considerations:

• Reduced Mobility Challenge: Because the range of motion is shorter, block pulls do not develop the same degree of mobility or strength from the floor that a full deadlift does.
• Potential for Excessive Loads: The ability to lift heavier weights can sometimes lead to an overestimation of strength or an increase in ego lifting, potentially compromising form and increasing injury risk if not managed properly.
• Less Carryover to Full Deadlift for Initial Pull: If your weakness is breaking the bar off the floor, block pulls from higher blocks will not directly address this.

Conclusion

Block pulls are a highly effective and versatile exercise for building strength and muscle, primarily targeting the posterior chain (glutes, hamstrings, erector spinae), quadriceps, lats, traps, and forearms. By modifying the range of motion, they allow for heavier loads, targeted strength development, and can be an excellent tool for addressing specific weaknesses or accommodating individual needs. When integrated thoughtfully into a well-rounded strength program with proper form, block pulls can significantly enhance overall pulling strength and athletic performance.