Strength Training · Powerlifting
Block Deadlift
The block deadlift starts with the bar elevated below your knees, shortening the pull compared with a floor deadlift. It trains hip and leg strength while your back works to hold position.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position the loaded plates on matching blocks so the bar sits below your knees.
- Stand with your feet hip-width apart beneath the bar, with the bar over your midfoot.
- Bend at your hips with a slight knee bend to reach the bar.
- Grip the bar just outside your legs.
- Apply gentle upward tension to the bar before lifting it off the blocks.
- Stand tall with the bar close to your legs until your hips and knees are straight.
- Lower the bar under control until the plates contact both blocks together.
- Wait for the bar to settle completely before starting another repetition.
Form cues
- Breathe in and brace your midsection.
- Keep your arms long.
- Push through your whole foot.
Common mistakes
- Hips shooting up firstRaise your hips and shoulders together so the lift does not turn into a back-dominant pull.
- Leaning backward at the topFinish with your shoulders over your hips rather than arching your lower back.
- Back rounding as the bar liftsReduce the weight until you can maintain the same back position throughout the pull.
Safety
Heavy loads and fatigue can strain your lower back if you lose trunk control. Unstable blocks or plates rolling off their edges can cause the bar to fall onto your feet.
- Use load-rated, nonslip blocks on a level platform with each plate stack centered securely on its block.
- Secure the plates with collars.
- Increase weight gradually rather than assuming the shorter range makes a much heavier load safe.
- Keep your hands and feet clear of the landing surfaces.
If pulling causes back, hip, or knee pain, choose a lighter version and seek guidance from a physiotherapist before loading it heavily.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Pulling Blocks
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 3 min
Start with a weight that leaves about two controlled repetitions in reserve.