Block Pull
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the plates on blocks so the bar starts above its normal height, usually mid-shin or just below the knee.
- Set up as you would to deadlift, with the bar over mid-foot and the back flat.
- Pull to lockout, then return the bar to the blocks.
FORM TIPS
- Shortening the range from the bottom lets you handle more than a floor pull, which is the point: it trains the top half. A rack pull does the same from pins, usually higher still.
TARGET MUSCLES
Primary
- Glutes
- Lower Back
- Hamstrings
Secondary
- Traps
- Forearms
- Quads
In the app
This guide covers these exercises in the Ægir Iron library:
- Block Pull
- Silver Dollar Deadlift
- Barbell Sumo Block Pull
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.