Block Pull (Barbell)
Trains the lower back, with help from the glutes, quadriceps and hamstrings. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Block Pull (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lower back exercise that is, there are 2 on the Lower Back page.
Muscles worked
What Block Pull (Barbell) trains
Technique
How to do the Block Pull (Barbell)
- Stack blocks or plates of equal height and set the barbell's plates on them, so the bar starts higher than a normal deadlift.
- Stand with your feet hip-width apart, the bar over the middle of your feet, and grip it just outside your legs.
- Brace your core, flatten your back and drive through your feet to pull the bar up your legs until you stand tall with your hips locked out.
- Lower the bar back onto the blocks under control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- The plates rest on blocks, not the bar on pins as in a rack pull, so the bar can still flex as it does off the floor.
- Keep the bar close to your body all the way up.
- Set your back before each rep; the shorter pull is no reason to round.
- Closer to a meet, keep the blocks low so the lift stays near the competition deadlift.
Substitutes
Swap Block Pull (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Block Pull (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.