Strength Training · Powerlifting · Olympic Weightlifting
Block Pull
The block pull is a deadlift from raised supports that shortens the lifting range. It trains your glutes and back while emphasizing the upper portion of the pull.
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 bar with each stack of plates centered on a pulling block.
- Stand with your feet about hip-width apart, with the bar over your midfoot.
- Grip the bar just outside your legs with your hips pushed back and knees bent.
- Take the slack out of the bar by applying gentle upward tension.
- Lift the bar to standing by extending your hips and knees together.
- Lower the bar under control until the plates contact both blocks at the same time.
- Let the bar settle completely before starting another repetition.
Form cues
- Brace your trunk before each pull.
- Keep the bar close.
- Keep your weight across your whole foot.
- Keep your back's natural curve.
Common mistakes
- Hips shooting up firstReduce the load until your shoulders and hips rise together.
- Leaning backward at lockoutFinish upright with your ribs stacked over your pelvis rather than pushing your shoulders behind your hips.
- Pulling with bent elbowsKeep your arms straight so they connect you to the bar without curling it.
Safety
The shortened range can encourage excessive loading, which can strain your lower back when position breaks down. Shifting blocks or rolling plates can cause the bar to drop unexpectedly.
- Use purpose-built blocks of equal height on a firm, level surface, not improvised stacks of plates or boxes.
- Increase weight gradually rather than assuming the shorter range makes a heavy load safe.
- Stop the set immediately if either block shifts or the plates approach an edge.
- Keep your feet clear of the plates' landing area.
If pulling causes back or hip pain, use a lighter load or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Lifting Belt (optional)
- Lifting Straps (optional)
- Pulling Blocks
- Weight Plate (optional)
- Weightlifting Platform (optional)
Sets and reps
- Sets
- 3
- Target
- 4–6 reps
- Rest
- 3 min
Start with the bar just below knee height and a load that leaves about two controlled repetitions in reserve.