Block Pull (Below Knee)

Lockout strength builder — strengthen the top half of your deadlift and build upper back thickness

---

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Partial ROM)
Primary Muscles	Glutes, Erector Spinae, Traps
Secondary Muscles	Hamstrings, Lats
Equipment	Barbell, Blocks (2-4")
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

---

🎯 Setup

Block Height

1. Block height: 2-4 inches (bar at mid-shin level, below knee)
2. Block placement: Under each end of barbell, stable
3. Bar position: Should be 2-4" below kneecap when standing
4. Stance: Same as conventional deadlift (hip-width)

Starting Position

1. Stance: Hip-width, toes slightly out (5-15°)
2. Grip: Choose overhand, mixed, or hook grip
3. Hip position: Higher than full deadlift (less knee bend)
4. Shoulder position: Over or slightly in front of bar
5. Back: Neutral spine, chest up, lats engaged

Equipment Setup

Equipment	Setting	Notes
Blocks	2-4 inches high	Stable, won't shift during lift
Bar height	Below kneecap	Typically mid-shin level
Weight	10-20% more than full deadlift	Reduced ROM allows more load

Block Selection

Dedicated lifting blocks are ideal. In their absence, stack bumper plates to desired height. Ensure setup is stable — blocks shouldn't wobble.

---

🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing tension from elevated position

1. Approach bar with blocks set
2. Hinge to grab bar
3. Less knee bend than full deadlift
4. Big breath into belly, brace core
5. "Pull the slack out" — create tension

Critical: Setup should feel like the TOP of your deadlift setup, not bottom

Feel: Hamstrings and glutes pre-stretched, less quad involvement

⬆️ Pull Phase

What's happening: Pulling to lockout from elevated start

1. Drive through whole foot
2. Extend hips powerfully
3. Bar travels straight up, close to thighs
4. Focus on HIP EXTENSION and upper back
5. Breathing: Hold breath until lockout

Tempo: 1-2 seconds (powerful)

Feel: Glutes, upper back, traps working hard

🔝 Lockout

What's happening: Full hip extension, shoulders back

1. Stand fully upright — hips forward
2. Squeeze glutes hard
3. Pull shoulders back (trap engagement)
4. Don't hyperextend (no lean back)
5. Brief pause

Common error here: Over-extending backward

⬇️ Lower Phase

What's happening: Controlled return to blocks

1. Hinge at hips first
2. Lower bar with control to blocks
3. Can touch-and-go OR reset each rep
4. Maintain tension through lowering
5. Breathing: Exhale on descent, reset at blocks

Tempo: 2-3 seconds

Feel: Eccentric loading, controlled descent

Key Cues

Primary Cues

• "Drive hips through" — emphasize hip extension
• "Finish tall" — complete lockout with shoulders back
• "Less legs, more hips and back" — differentiate from full ROM

Tempo Guide

Goal	Tempo	Example
Strength	X-0-2-1	Explosive pull, 2s lower, 1s reset
Hypertrophy	2-1-3-0	2s up, 1s hold, 3s lower
Lockout Power	X-0-2-2	Max speed up, controlled lower

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — primary lockout driver	█████████░ 90%
Erector Spinae	Maintains spinal position, less ROM but heavy load	████████░░ 85%
Traps	Shoulder stability and retraction at lockout	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, less stretch than full ROM	███████░░░ 65%
Lats	Keep bar close to body	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Resist spinal flexion under heavy load
Forearms	Grip heavier loads than full deadlift

Muscle Emphasis

Block pulls emphasize the LOCKOUT portion: glutes, upper back, and traps get more stimulus. Quads receive less activation due to reduced knee flexion.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Setting blocks too high	Becomes a rack pull, too easy	Misses the training effect	Keep blocks at 2-4", below knee
Hyperextending at top	Leaning backward	Lower back stress	Stand tall, don't lean back
Too much weight	Form breakdown	Defeats specificity purpose	Stay within 10-20% of full DL
Unstable blocks	Blocks shift during lift	Dangerous, inconsistent	Use stable platforms
Rushing the setup	Not creating tension	Weak pull, injury risk	Pull slack out before each rep

Most Common Error

Using TOO much weight — Yes, you can lift more from blocks, but going too heavy defeats the purpose. Keep it to 105-120% of your full deadlift 1RM.

Self-Check Checklist

• Blocks stable and level
• Bar below kneecap when standing next to it
• Neutral spine throughout
• Full lockout without hyperextension
• Weight appropriate (not max ego lift)

---

🔀 Variations

By Block Height

Height Comparison

Height	Bar Position	Primary Use
2-4" (Below Knee)	Mid-shin	General lockout strength, most versatile
4-6" (At Knee)	Kneecap level	Specific lockout work, rack pull alternative
6-8" (Above Knee)	Mid-thigh	Lockout overload, specialized

Equipment Options

Block Alternatives:

• Dedicated lifting blocks (best)
• Stacked bumper plates
• Aerobic step platforms (light loads only)
• Wooden platforms

Rack Pulls vs Block Pulls:

• Block pulls: Start from dead stop each rep, more specific to deadlift
• Rack pulls: Can start from pins, similar but slightly different feel

Training Variations

Variation	Change	Why
Pause Block Pull	2s pause at knee level	Build mid-range strength
Speed Block Pull	60-70% for speed	Explosive lockout power
Dead-Stop Block Pull	Full reset each rep	Eliminate momentum

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% Full DL 1RM)	RIR
Lockout Strength	4-5	2-5	3-4 min	105-120%	1-2
Hypertrophy	3-4	5-8	2-3 min	85-100%	2-3
Volume	3-4	8-12	2 min	70-85%	2-4

Workout Placement

Program Type	Placement	Rationale
Deadlift-focused	After main deadlift	Overload lockout portion
Back day	Primary or secondary	Heavy back builder
Powerlifting	Accessory to address weakness	Specific lockout work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets, technique focus
Intermediate	1-2x/week	3-4 sets
Advanced	1-2x/week	4-6 sets (periodized)

Sample Programming

Programming Strategy

Use block pulls as an ACCESSORY to conventional deadlifts, not a replacement. They address lockout weakness but don't build off-the-floor strength.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Romanian Deadlift	Learn hip hinge first
Trap Bar Deadlift	Build baseline strength

Progressions (Harder)

Exercise	When Ready	Link
Block Pull (At Knee)	Strong below-knee lockout
Rack Pull (Below Knee)	Want to use pins instead

Alternatives (Same Goal, Different Movement)

Similar Lockout Work

Alternative	Difference
Rack Pull (Below Knee)	Uses rack pins instead of blocks
Romanian Deadlift	Top-down movement, more hamstring

Off-Floor Alternatives

Alternative	Focus
Deficit Deadlift	Opposite — strengthens floor pull
Pause Deadlift	Builds strength at various positions

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Heavy loads, even with less ROM	Lighter weight, focus on form
Bicep strain history	High loads with mixed grip	Use straps or hook grip
Unstable setup	Blocks shifting	Use proper equipment only

Stop Immediately If

• Blocks shift or wobble during lift
• Sharp lower back pain
• Bicep pain (mixed grip risk with heavy loads)
• Loss of neutral spine

Safe Setup

Safety Element	Guideline
Block stability	Must not shift under load
Block height	Consistent on both sides
Load selection	Don't exceed 120% of full deadlift 1RM
Warm-up	Build up gradually, blocks feel different

Equipment Check

Before each set:

1. Blocks are level and stable
2. Bar is centered on blocks
3. Both sides same height
4. Blocks won't slide on floor

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	~60-90° flexion (less than full DL)	🔴 High
Knee	Extension	~40-60° flexion (minimal)	🟡 Moderate
Spine	Neutral stability	Minimal movement	🔴 High
Shoulder	Stability	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can reach bar on blocks	Hip stretches
Ankle	Minimal (less than full DL)	Standing position	Usually not limiting
Thoracic	Extension	Chest up position	Thoracic mobility work

Joint Health Note

Block pulls reduce ROM at hip and knee, making them more accessible for those with limited mobility. However, they allow heavier loads, increasing spinal load.

---

❓ Common Questions

How much more can I lift from blocks vs the floor?

Typically 10-20% more than your conventional deadlift 1RM from below-knee blocks. This varies by individual — some gain more if lockout is a strength.

Should I do block pulls instead of full deadlifts?

No. Block pulls are an ACCESSORY exercise to build lockout strength. You still need full-ROM deadlifts for complete development and off-floor strength.

What's the difference between block pulls and rack pulls?

Block pulls start with bar on blocks (dead stop each rep). Rack pulls use pins in a power rack. Block pulls are slightly more specific to deadlift setup, but both are effective.

Where should block pulls go in my workout?

Typically AFTER conventional deadlifts as an overload exercise, or as a primary movement if you're specifically addressing lockout weakness.

---

📚 Sources

Programming:

• Westside Barbell Block Pull Protocols — Tier C
• NSCA Essentials of Strength Training — Tier A

Biomechanics:

• Partial Range of Motion Training (Schoenfeld) — Tier B
• ExRx.net Exercise Analysis — Tier C

Technique:

• Stronglifts Block Pull Guide — Tier C
• EliteFTS Partial ROM Training — Tier C

---

For Mo

When to recommend this exercise:

• User struggles with deadlift lockout
• User wants to overload upper back and glutes
• User has mobility limitations preventing full ROM deadlift
• User needs variation after heavy conventional deadlifts

Who should NOT do this exercise:

• Struggles with off-the-floor strength → Suggest Deficit Deadlift instead
• Complete beginner → Start with Conventional Deadlift or Trap Bar
• Limited equipment access → Suggest full ROM variations

Key coaching cues to emphasize:

1. "Less legs, more hips and upper back"
2. "Drive hips through to lockout"
3. "Don't lean back, just stand tall"

Common issues to watch for in user feedback:

• "I can't feel it working" → Likely using too much weight
• "My low back hurts" → Check neutral spine, may need lighter load
• "Blocks keep moving" → Need stable platform

Programming guidance:

• Pair with: After conventional deadlifts, or with upper back accessories
• Avoid same day as: Too many other lower back intensive exercises
• Typical frequency: 1x per week as accessory
• Load: 105-120% of conventional deadlift 1RM

Progression signals:

• Ready to progress when: Lockout strength improves, can handle 110-115% comfortably
• Regress if: Form breaks down, back rounding

---

Last updated: December 2024