Block Pull
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Plyo Box
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Partial-Range Hinge Pull
Training goal
Maximal Strength
Sport
Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby
Overview
Purpose. Load the second half of the deadlift beyond what can be pulled from the floor.
How it fits the system. An intermediate-level partial-range hinge pull entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Safety Bar Box Squat and Deficit Deadlift.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Partial-Range Hinge Pull
Equipment
Barbell, Plyo Box
Difficulty
Intermediate
How to Perform
- Place the plates on blocks so the bar sits at the chosen height.
- Set the same hinge position used from the floor.
- Pull to full extension with the hips and knees together.
- Lower to the blocks under control.
Coaching Cues
- "Hips and shoulders rise together."
- "Bar drags the thigh."
- "Lock with the glutes, not the spine."
Common Mistakes
- Hyperextending at the top.
- Starting with the hips too high.
Progressions & Regressions
Progressions
Increase load, or lower the block height toward the floor.
Regressions
Rack pull, or a conventional deadlift.
When to Use It
When to use
Lockout weakness and heavy overload with reduced range.
When not to use
Acute low-back irritation.
Programming
3–5 reps, 3–4 sets, 90–110% of deadlift, 2–3 minutes rest.
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