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Block Pull

Step by step instructions, muscle activation and variants for the Block Pull.

HardGlutesHamstrings

About this exercise

The Barbell Deadlift from Blocks is a partial-range deadlift variation where the bar starts elevated on blocks, typically at mid-shin or knee height. The reduced range of motion allows heavier loads to be used and emphasises the lockout phase, making it a powerful tool for building posterior chain strength.

How to Perform

  • Set the barbell on blocks so it rests at mid-shin or just below knee height
  • Stand with feet hip-width apart and the bar directly over the middle of your feet
  • Hinge at the hips and grip the bar just outside your legs with a double overhand or mixed grip
  • Brace your core, lift your chest, and set a neutral spine before the pull
  • Drive through the floor and pull the bar upward by extending hips and knees simultaneously
  • Stand tall with hips fully locked out and shoulders pulled back at the top
  • Hinge at the hips and lower the bar back to the blocks under control before the next rep

Muscle Activation

Primary
GlutesHamstringsLower back
Secondary
QuadricepsInner forearmTrapezius

About the Block Pull

The Block Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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