There are tons of different exercise variations out there being touted as a fix to this weak point or the best exercise to improve such and such. Here is a simple guide to help you understand how to do some of these more important variations, why you would perform them and when they’re best to include in your training.

Block Pull

Technique Points
-Typically, blocks from 1-4” are appropriate depending on your height (taller lifter = taller blocks).
-Focus on initiating the lockout as soon as the bar begins moving off the blocks, use your glutes to drive your hips forward to meet the bar at lockout.

Why To Do It
-To improve lockout strength by overloading the back and limiting the ability to generate leg drive from the floor.
-To manage fatigue by reducing range of motion and often for conventional deadlifters by limiting the weight can be used.
-As a rehab tool to limit ROM and create a controlled progression of ROM for an athlete returning from a back injury

When To Do It
-Hypertrophy. These are a great option during Hypertrophy because they lend themselves to higher volume because of the reduced ROM
-Strength. During this phase, Block Pulls will be useful as a secondary movement to address a weak point at lockout or to add extra deadlift volume at slightly lower fatigue cost.
-Peaking. For Sumo pullers, the Block Pull can serve as a mechanical overload tool, exposing them to heavier weights to drive neural adaptation during peaking. For Conventional pullers, using Block Pulls is a way to manage fatigue during Peaking through the shortened ROM.

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