The Block Pull: Overload, Rehab, and Skill Acquisition all in One

A Versatile Deadlift Variation

One of my favorite exercises for training deadlift is the block pull. As a close deadlift variation, the block pull has a lot to offer in regards to training adaptations and can be utilized for a variety of different training objectives. Most commonly the block pull is used as an overload tool for deadlift but it can also be used as a movement during injury rehab as well as a progressive lift for teaching sumo deadlift positioning. A good starting height for the block pull is the bar being set 5-7cm or 3 inches below the knee. In this article I will go into these uses for the block pull exercise along with when and how to implement the block pull in your training.

Block Pulls and Overloads

            The first advantage of the block pull is that the range of motion is reduced. In theory this creates an opportunity to overload the movement and get the body used to moving supramaximal weight or higher repetitions than normal at a given load. However, one thing many lifters experience with the block pull is that the start is more difficult than off the floor. This is because the hips start in a higher position and there is less acceleration built off the floor to transition the bar past the knees. While this start position at first may cause lifters issues, once they adapt to the reduced range of motion start position the overall load on the bar will increase mightily.

            The higher start position also places more stress on the low back as the bar moves to transition past the knees and into lockouts. That presents a great opportunity for lifters with weaker lower backs and teaching them to maintain torso bracing and position as they transfer the bar past the knees (the point where many lifters struggle maintaining their brace). The block pull offers two beneficial adaptations in that it can be overloaded and that the position of the bar creates increased demands on bracing mechanics.

            Example 3-week Overload Block Pull Progression

Week 1: 3x5 at 80% or RPE 7

Week 2: 3x4 at 85% or RPE 8

Week 3: 3x3 at 90% or RPE 9

Block Pulls and Injury Rehab 

Especially with deadlift, low back tweaks and injuries to the hamstrings are commonplace in strength training. Being able to adjust the range of motion to allow for movement is a huge component when it comes to being able to return to normal training. The block pull works as a fantastic progression to get lifters back to being able to pull from the floor again. The trick is finding a good starting load to begin with and be able to progress up each week. We want to select a load that won’t aggravate already injured tissues but will allow us to move through the range of motion uninhibited.

            For this reason, I will typically start rehab loads at around 60% of the lifters training max and emphasis a higher number of sets with lower reps to maintain position quality. Then as the weeks go by and the lifter gains resiliency bridge the load and repetitions to a more normal training volume. The goal of the block pull during rehab is to get the lifter back to pulling off the floor in as expedient of a time frame as the lifter’s recovery allows.

            Example 3-week Rehab Block Pull Progression

Week 1: 10x1 at 60% or RPE 5

Week 2: 7x2 at 65-70% or RPE 5.5-6

Week 3: 5x3 at 70-75% or RPE 6-6.5

At this point assess recovery and either continue with the block pull or move back to the floor

Block Pull as Sumo Skill Acquisition

          The last way in which I like to program block pulls is to aid the lifter in establishing start position in the sumo deadlift. The start of the sumo deadlift from the floor is demanding on the external hip mobility of the lifter. Many lifters struggle to find the proper torso position along with the right knee stack over the ankle in the bottom position. By starting off of blocks we can help the lifter build tolerance in maintaining tension in hip external rotation as well as find a consistent torso angle.

            By progressively lowering the block height each week, the lifter is given time to adapt to the ever-increasing range of motion and find a pull height that matches their ability to maintain hip external rotation and a torso position that keeps the shoulder stacked over the bar. One key concept to note with this is to not progress the lifter past their ability to maintain position. They could require a few weeks at a certain height before being able to lower the bar closer to the floor. Giving the lifter the requisite time to build their position is essential for competently using the block pull to progress range of motion to the floor for sumo deadlift.

            Example 3 Week Block Pull Progression for Sumo from Floor

Week 1: Normal block pull height, 6x3 at 75% or RPE 6

Week 2: (If Normal went well and shape was acceptable) Block height -2 inch (or 6cm) and Repeat 6x3 at 75%/ RPE 6. (If shape needs work repeat Week 1)

Week 3: (If Week 2 shape went well and is ready to progress) Block height – another 2 inch (6cm) and 5x2 at 80% or RPE 7

            On any week that technique breaks down below the accepted standard repeat and hammer it again until the body learns to hold position. Over the course of 3-5 weeks the lifter should be ready to proceed from the floor.

Conclusion

            The block pull as a deadlift variation has fantastic versatility based upon the goals of the lifter. It’s fantastic for overloading the deadlift and exposing the lifter to supramaximal loads. This variation can also be a lifesaver for lifters dealing with injury and unable to pull normally from the floor. Finally, the block pull is a top-notch tool for developing tissue capacity in new sumo deadlifters to maintain and hold the correct shape from the floor when wedging into the bar. I hope this article gives you some new ideas for the implementation and use of the block pull in your training. Remember specificity is fantastic for developing technique and strength, but making use of close variations in training will keep you training longer and harder over the long term.