Barbell Deadlift from Blocks
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell deadlift from blocks is a partial-range deadlift variation where the bar starts elevated on blocks, shortening the pull and loading the hips, glutes, hamstrings, and lower back. Because you skip the hardest part off the floor, you can handle heavier weight to build top-end strength and a powerful hip lockout.
Barbell Deadlift from Blocks: So führst du sie aus
- 1Set the blocks so the bar rests anywhere from just below the knee to mid-shin, depending on the height you want to train.
- 2Step up to the loaded bar with your feet hip-width apart and the bar over your mid-foot, close to your shins.
- 3Hinge at the hips and grip the bar just outside your legs with a double-overhand or mixed grip.
- 4Set your back flat, brace your core, pull your shoulder blades down, and take the slack out of the bar before you pull.
- 5Drive through your heels and extend your hips and knees together, keeping the bar dragging close to your legs.
- 6Stand tall at the top by squeezing your glutes and locking out your hips, without leaning back or shrugging.
- 7Lower the bar under control along the same path back onto the blocks, resetting your brace before the next rep.
Technik-Tipps
- Keep the bar in contact with your legs the whole pull so the load stays over your hips and off your lower back.
- Brace hard and keep a neutral spine from setup to lockout; never let your back round under a heavy block pull.
- Choose the block height for your goal: higher blocks let you overload, lower blocks train more range and the area just off the floor.
- Use straps or a mixed grip on your heaviest sets so grip doesn't cut a pull short, and lift inside a rack or with safeties when going near-maximal.
Häufige Fehler
- Jerking the bar off the blocks without taking out the slack first, which spikes stress on the lower back and breaks your position.
- Rounding the lower back to move heavier weight, a leading cause of strain and disc injury under load.
- Letting the bar drift away from the shins, which lengthens the lever arm and overloads the spinal erectors.
- Hyperextending and leaning back at lockout instead of just squeezing the glutes, which stresses the lower back with no added benefit.
Häufig gestellte Fragen
What muscles does the barbell deadlift from blocks work?
It targets the posterior chain — the glutes, hamstrings, and lower back (spinal erectors) — with the hips driving the lockout. The shorter range puts extra emphasis on hip extension and the top portion of the pull.
What's the difference between a block deadlift and a rack pull?
Both shorten the deadlift by raising the bar, but a block pull rests the plates on blocks on the floor, while a rack pull rests the bar on pins in a power rack. Blocks give a slight bounce and let the weights flex naturally, so many lifters find them friendlier on the bar path; rack pulls hold a fixed height.
How is it different from a conventional deadlift?
A conventional deadlift starts from the floor and trains the full range, including the hardest part at the bottom. The block deadlift starts higher, shortens the range, and lets you overload the hips and lockout with heavier weight.
What block height should I use?
It depends on your goal. Bar height around mid-shin to just below the knee is common — higher blocks let you handle the most weight, while lower blocks add range and train closer to the floor. Pick a height that targets your weak point in the pull.
Is the block deadlift good for beginners?
It can be, especially if you struggle to keep a flat back from the floor or have limited mobility, since the higher start is easier to set up. Master a neutral-spine hip hinge with light weight before loading it heavy.
