Conventional Block Pull Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Conventional Block Pull Deadlift is a variation of the traditional deadlift designed to target the hamstrings as the primary muscle group while engaging secondary muscles such as the abs, adductors, glutes, lats, lower back, quads, traps, and upper back. This exercise is performed with a barbell, typically elevated on blocks or mats, reducing the range of motion and emphasizing the lockout phase of the lift. The reduced range makes it ideal for lifters focusing on improving strength at the top portion of the deadlift or minimizing strain on the lower back. By adjusting block height, it can cater to varying levels of flexibility and training goals, making it a versatile addition to strength and hypertrophy programs.
How to Perform
Place the barbell securely on blocks or risers to elevate it off the ground, ensuring it is stable and level.
Position yourself so that the barbell aligns with the middle of your feet, just above your shoelaces, and stand with your feet about hip-width apart.
Hinge at the hips by pushing them backward while leaning your torso forward until it is almost parallel to the ground. Keep your spine neutral throughout this movement.
Grab the barbell with both hands using a shoulder-width grip, either a double overhand or mixed grip, depending on your preference and strength.
Take a deep breath, and gently pull upward on the bar to create tension while simultaneously lowering your hips. This movement, often called “taking the slack out of the bar,” helps you engage your muscles before lifting.
Engage your lats by pulling your shoulder blades down and back as if squeezing something under your armpits. Ensure your armpits are directly over the bar to maintain optimal positioning.
Drive through your entire foot—heels, midfoot, and toes—while focusing on pushing the floor away. Keep the bar close to your body as you lift.
As you extend your knees and hips, ensure the bar moves in a straight, vertical path to maintain efficiency and avoid unnecessary strain.
Once you’ve fully extended your hips and achieved a lockout position, reverse the movement by hinging at the hips first, allowing your torso to lower, and then bending your knees.
Carefully place the bar back on the blocks or risers, ensuring control throughout the descent. Reset your posture and positioning before repeating the exercise for the desired number of repetitions.
Tips
Elevating the barbell on blocks shortens the range of motion, allowing you to focus on overloading the top half of the lift.
Maintain proper alignment by keeping the crease of your armpit directly over the bar and midfoot. This ensures the barbell moves in a straight line throughout the lift.
Remember that the deadlift is a hinge movement, not a squat. Setting your hips too low creates biomechanical inefficiencies, reducing your ability to lift heavier weights.
To keep the bar close to your body and prevent it from drifting forward, engage your lats. Use mental cues like “squeeze oranges in your armpits,” “pull your shoulder blades into your back pockets,” or “perform a straight-arm pulldown.”
Position your hips lower than your shoulders, ensuring a clear chest-up posture. If done correctly, your shirt’s logo should remain visible before you lift. Engaging your lats effectively often eliminates the need for an explicit “chest up” cue.
Neck positioning varies based on individual anatomy. Athletes with extended postures may benefit from keeping the chin tucked, while those with flexion-dominant postures might perform better by looking slightly upward to encourage spinal extension. Test both to find what works best for you.
Aim for vertical shins at the start of the lift, though this may vary depending on your limb and torso proportions. Adjust your positioning to suit your biomechanics.
Foot angle is personal and depends on hip anatomy. Experiment with toes slightly pointed in, out, or neutral to determine what feels most natural and powerful for you.
Avoid retracting your shoulder blades, as this reduces arm length and increases the range of motion unnecessarily, making the lift less efficient.
Use a secure grip by wrapping your thumbs around the bar. Squeeze it tightly, as though trying to leave a mark with your fingerprints, to maximize control.
The bar doesn’t need to scrape your shins in the conventional deadlift. Proper armpit positioning and vertical bar path should naturally align your knees and shins as you lift.
Avoid placing all your weight on your heels, as this limits quad activation and slows the initial lift. Distribute your weight evenly across three points of contact: big toe, little toe, and heel.
Keep your elbows locked during the lift without flexing your triceps. Allowing your elbows to bend can increase the risk of bicep injury, especially under heavy loads.
While advanced lifters may not emphasize "pulling the slack out of the bar," beginners should focus on this to build proper tension and maximize pulling efficiency.
For single reps, dropping the bar from lockout is acceptable if allowed by your setup, as it minimizes stress on your lower back. For multiple reps, control the descent without overloading your spinal erectors.
Keep your knees aligned over your feet. If your stance is too wide, you risk valgus knee collapse or may need to widen your grip, which increases the range of motion and decreases efficiency.
To improve lockout strength, incorporate accessory exercises like rack pulls, Romanian deadlifts (RDLs), or lifts against bands or chains. To strengthen your pull from the floor, include deficit or paused deadlifts, along with upper back and glute-focused exercises.
How Not to Perform
Avoid Squatting Instead of Hinging
Do not drop your hips too low as if you are performing a squat. This shifts the focus away from the hamstrings and glutes, placing unnecessary strain on the quads and lower back.
Don’t Let the Bar Drift Away from Your Body
Allowing the bar to move forward creates a longer lever arm, increasing strain on the lower back and reducing efficiency. Keep the bar close to your shins and thighs throughout the lift.
Do Not Neglect Lat Engagement
Failing to engage your lats can cause instability and allow the bar to move out of its linear path. Focus on squeezing your lats by imagining you are holding something under your armpits.
Avoid Rounding Your Lower Back
A rounded lower back during the lift puts you at high risk of injury. Keep your core braced and maintain a neutral spine throughout the movement.
Do Not Hyperextend at the Top
Leaning too far back or arching excessively at lockout can stress your lower back. Stop when your hips are fully extended, and your body forms a straight line.
Don’t Ignore Your Foot Pressure
Placing all your weight on your heels or toes disrupts balance and reduces power transfer. Ensure even weight distribution across your whole foot—heel, big toe, and little toe.
Avoid Using Momentum
Jerking the bar off the blocks wastes energy and increases the chance of losing control. Instead, focus on a smooth, controlled lift by pulling the slack out of the bar before driving through your feet.
Don’t Set Your Hips Too High
Starting with your hips too high places too much stress on the lower back and reduces hamstring activation. Position your hips so they are lower than your shoulders but high enough to maintain a hinge pattern.
Do Not Lock Out Your Knees Too Early
Extending your knees too soon shifts the load entirely to your lower back, increasing injury risk. Keep the lift coordinated by extending the knees and hips simultaneously.
Avoid Over-Gripping the Bar
While a firm grip is essential, gripping the bar too tightly without proper technique can fatigue your forearms prematurely, taking focus away from the target muscles.
Do Not Forget to Reset Each Rep
Rushing through reps without resetting your form leads to poor alignment and increases the chance of injury. Take a moment to ensure proper positioning before starting each repetition.
Avoid Improper Neck Positioning
Tilting your head too far back or tucking your chin excessively can strain your neck. Keep your neck neutral or slightly adjusted based on your anatomy and comfort.
Don’t Ignore the Correct Stance
Placing your feet too wide or too narrow can disrupt balance and compromise form. Use a hip-width stance and adjust toe angles based on your comfort and hip mobility.
Avoid Overly Loose Core Engagement
Not bracing your core properly reduces spinal stability and increases the risk of injury. Always engage your core as if preparing to take a punch.
Do Not Retract Shoulder Blades
Retracting your shoulder blades shortens your arm length, making the lift less efficient. Instead, depress your shoulders and engage your lats for optimal positioning.
Don’t Rush Through the Descent
Dropping the bar without control during multiple reps can lead to injuries and fatigue. Lower the bar with a controlled motion to maintain good form and protect your spine.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
