A partial deadlift performed with the bar elevated on blocks, using hip and knee extension to lift while primarily loading the back muscles.
How to do the Block Pull#
- Place the bar on blocks and stand with your feet about hip-width so the bar sits over the middle of your feet.
- Hinge at the hips, bend your knees slightly, and take a firm grip on the bar.
- Brace your core and maintain a neutral spine with your chest up.
- Drive through your heels and extend your hips and knees together to lift the bar to a standing position.
- Lower the bar back onto the blocks under control while keeping a flat back.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius), Lats (Latissimus Dorsi), Quads (Quadriceps Femoris), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Allowing the lower back to round during the lift.
- Pulling primarily with the arms instead of driving the hips and legs.
- Lowering the bar too quickly and losing spinal position.
