Barbell Block Pull

The barbell block pull is a partial deadlift performed from an elevated position. It allows you to work the top portion of the deadlift with heavier loads while reducing stress on the lower back.

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Category: strength
Level: intermediate
Force: pull
Mechanic: compound
Equipment: barbell

Instructions

Set up blocks or platforms to elevate the barbell 2-6 inches off the ground.
Stand with feet hip-width apart, bar over mid-foot, and grip the bar with hands just outside your legs.
Keep your chest up, shoulders back, and maintain a neutral spine with knees slightly bent.
Drive through your heels and extend your hips to lift the bar, keeping it close to your body.
Stand tall with shoulders back and hips fully extended at the top.
Lower the bar back to the blocks with control, maintaining the same movement pattern.

Tips

Keep the bar path vertical and close to your body
Engage your lats to prevent the bar from drifting away
Drive your hips forward explosively at the top
Maintain tension in your core throughout the movement

Common mistakes

Allowing the bar to drift away from the body
Hyperextending the back at the top position
Using the lower back instead of hips to lift

Safety

Those with lower back injuries should avoid this exercise or use very light weight. Ensure proper hip hinge mechanics before loading heavily.

Variations

Rack Pull
Deficit Deadlift
Romanian Deadlift
Sumo Block Pull
Trap Bar Block Pull