Block Pull

Body region

• Back
• Legs
• Glutes

Muscles

Main

• Erector Spinae
• Gluteus Maximus

Helps

• Trapezius
• Latissimus Dorsi
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Set the barbell on blocks or plates so it starts a few inches above the floor.
2. Stand with feet hip width, hinge down and grip the bar just outside the knees.
3. Pull the slack out, brace your abs, flatten your back and push the floor away.
4. Stand up until your hips and knees lock together, then lower the bar back to the blocks under control.

Cues

• Keep the bar close, dragging it up the legs.
• Push through the floor, then drive the hips forward.
• Keep the chest up and the lats tight.

Common mistakes

• Rounding the lower back off the blocks.
• Jerking the bar instead of pulling out the slack first.
• Hitching the bar up the thighs at the top.
• Dropping the bar on the blocks.

Alternatives

• Deadlift
• Rack Pull