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Block Pull (At Knee)

Pure lockout power — maximize upper back and glute development with minimal leg involvement

⚡ Quick Reference​

AspectDetails
PatternHinge (Partial ROM)
Primary MusclesGlutes, Erector Spinae, Traps
Secondary MusclesHamstrings, Lats
EquipmentBarbell, Blocks (4-6")
Difficulty⭐⭐ Intermediate
Priority🟠 Common

Movement Summary​

🎯 Setup​

Block Height​

  1. Block height: 4-6 inches (bar at kneecap level when standing)
  2. Block placement: Under each end of barbell, stable
  3. Bar position: Level with kneecap when you're standing next to it
  4. Stance: Hip-width, minimal knee bend required

Starting Position​

  1. Stance: Hip-width, toes slightly out
  2. Grip: Overhand, mixed, or hook grip
  3. Hip position: Much higher than full deadlift
  4. Knee bend: Minimal, almost straight legs
  5. Back: Neutral spine, chest up, lats engaged

Equipment Setup​

EquipmentSettingNotes
Blocks4-6 inches highBar at kneecap height
Weight115-125% of full deadliftCan handle more load
SetupLevel and stableCritical for safety
Starting Position

This variation has minimal leg drive — it's almost entirely hip extension and back work. Hip angle is much more open than below-knee variation.

🔄 Execution​

The Movement​

What's happening: Minimal setup, mostly upright position

  1. Approach bar at knee height
  2. Hinge slightly to grab bar
  3. Very little knee bend
  4. Big breath, brace core
  5. Create tension — pull slack out

Critical: Almost upright starting position

Feel: Tension in glutes and upper back, minimal quad involvement

Key Cues​

Primary Cues
  • "Push hips through the bar" — pure hip drive
  • "Squeeze glutes hard" — lockout emphasis
  • "Pull shoulders back at top" — trap activation

Tempo Guide​

GoalTempoExample
StrengthX-0-2-1Explosive, controlled lower
Hypertrophy2-2-3-0Slower for tension
PowerX-0-2-2Max speed up

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
GlutesHip extension — primary and dominant mover██████████ 95%
Erector SpinaeSpinal stability under very heavy load█████████░ 90%
TrapsShoulder stability, heavy lockout████████░░ 85%

Secondary Muscles​

MuscleActionActivation
HamstringsHip extension support██████░░░░ 55%
LatsKeep bar close██████░░░░ 60%

Stabilizers​

MuscleRole
CoreBrace against heavy loads
ForearmsGrip very heavy weights
Muscle Emphasis

At-knee block pulls are almost pure hip extension with minimal quad involvement. Excellent for glute and upper back overload.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Too much weightForm breakdown, hyperextensionDefeats purpose, injury riskStay at 115-125% of full DL
HyperextendingLeaning way back at topLower back stressStand tall, don't lean
Bending knees too muchBecomes below-knee variationWrong training stimulusKeep legs nearly straight
Not creating tensionJerking the weightPoor control, injury riskPull slack out first
Unstable blocksSetup shiftsDangerousUse proper equipment
Most Common Error

Hyperextending at lockout — The temptation with heavy loads is to lean back excessively. Just stand tall with hips forward, shoulders back.

Self-Check Checklist​

  • Bar at kneecap height
  • Blocks stable and level
  • Minimal knee bend in setup
  • Complete lockout without hyperextension
  • Weight appropriate (not max ego lift)

🔀 Variations​

By Block Height Comparison​

HeightEmphasisLoad CapacityBest For
Below Knee (2-4")More complete lockout practice105-120%General lockout strength
At Knee (4-6")Pure hip extension, upper back115-125%Glute/trap overload
Above Knee (6-8"+)Extreme lockout, grip120-130%+Specialized/grip

Training Variations​

VariationChangeWhy
Pause at KneeHold at starting positionBuild tension control
Dead-StopFull reset each repEliminate momentum
Speed Pulls60-70% for speedExplosive lockout

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% Full DL 1RM)RIR
Lockout Strength4-52-53-5 min115-125%1-2
Hypertrophy3-45-82-3 min90-105%2-3
Overload3-48-122 min75-90%2-4

Workout Placement​

Program TypePlacementRationale
After deadliftsSecondary exerciseLockout overload
Back dayPrimary movementHeavy back builder
Lockout focusPrimaryAddress specific weakness

Frequency​

Training LevelFrequencyVolume Per Session
Beginner0-1x/weekLikely not needed yet
Intermediate1x/week3-4 sets
Advanced1-2x/week4-6 sets
Programming Strategy

Use as an accessory to address lockout weakness. Don't replace full ROM deadlifts. Can handle heavier loads but keep rep quality high.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Block Pull (Below Knee)Want more ROM
Romanian DeadliftLearn hip hinge

Progressions (Harder)​

ExerciseWhen ReadyLink
Block Pull (Above Knee)Want pure lockout/grip work

Alternatives (Same Goal)​

AlternativeDifference
Rack Pull (At Knee)Uses rack pins instead of blocks
Hip ThrustPure hip extension, no grip/back limit

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painHeavy loads even with reduced ROMLighter weight
Bicep strain historyVery heavy with mixed gripUse straps or hook
Hyperextension tendencyMay lean back excessivelyCue tall standing
Stop Immediately If
  • Blocks shift or move
  • Sharp lower back pain
  • Bicep pain (especially mixed grip)
  • Loss of spinal stability

Safe Implementation​

  • Build to heavy loads gradually
  • Ensure blocks are completely stable
  • Don't exceed 125% of full deadlift 1RM
  • Maintain neutral spine (no hyperextension)

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipExtension~45-60° flexion (minimal)🔴 Very High
KneeMinimal extension~20-30° flexion🟢 Low
SpineNeutral stabilityMinimal movement🔴 Very High
Joint Health Note

Reduced ROM allows much heavier loads. This increases spinal load despite shorter range. Use proper bracing.

❓ Common Questions​

How much more can I lift from knee-height blocks?

Typically 15-25% more than your conventional deadlift 1RM. Individual variation exists based on where your strength curve peaks.

Is this better than below-knee block pulls?

Not "better" — just different. At-knee allows more load and targets lockout more specifically. Below-knee gives more ROM and carryover to full deadlifts.

Should I replace deadlifts with block pulls?

No. Block pulls are an accessory. You still need full ROM deadlifts for complete development.

📚 Sources​

Programming:

  • Westside Barbell Partial ROM Training — Tier C
  • NSCA Essentials — Tier A

Biomechanics:

  • Partial ROM Study (Schoenfeld) — Tier B
  • ExRx.net — Tier C
For Mo

When to recommend this exercise:

  • User has specific deadlift lockout weakness
  • User wants to overload glutes and upper back maximally
  • User has limited mobility preventing full ROM deadlifts
  • User needs variation for lockout development

Who should NOT do this exercise:

  • Struggles off the floor → Use Deficit Deadlift
  • Complete beginner → Start with full ROM movements
  • No access to blocks/stable setup

Key coaching cues to emphasize:

  1. "Push hips through the bar"
  2. "Minimal leg bend — this is hip extension"
  3. "Stand tall, don't lean back"

Common issues to watch for in user feedback:

  • "I don't feel it" → Probably using too much weight
  • "My low back hurts" → Check for hyperextension
  • "Setup feels awkward" → Verify block height is correct

Programming guidance:

  • Pair with: After conventional deadlifts
  • Avoid same day as: Multiple other lower back exercises
  • Typical frequency: 1x per week
  • Load: 115-125% of conventional 1RM

Progression signals:

  • Ready to progress when: Lockout strength improves notably
  • Regress if: Form deteriorates, excessive hyperextension

Last updated: December 2024