Stack sturdy wooden boards, thick books, or cinder blocks to create a 2-6 inch platform for the weights to rest on
💡 Pro tip: Ensure your makeshift blocks are stable and level on both sides to prevent the bar from rolling
Set barbell on blocks or mats at knee height (2-4 inches typically), load plates, position feet hip-width apart
Safety: Ensure blocks are stable and won't shift during the lift; use lifting straps for grip if training lockout strength specifically
Block pulls allow powerlifters to overload the lockout portion of the deadlift with supramaximal weights, building strength in the top half of the movement and improving grip strength. This exercise is particularly valuable for addressing lockout weaknesses and building confidence with heavier loads than can be pulled from the floor.
Regressions for building up strength
Starting from a higher position (mid-thigh) reduces range of motion and load on the lower back
Teaches the hip hinge pattern with lighter weights and controlled eccentric phase
More upright torso position reduces lower back stress while maintaining similar movement pattern
Progressions for advanced athletes
Full range of motion increases difficulty and requires strength through entire pulling range
Standing on a platform increases range of motion beyond conventional deadlift
Adding a pause at knee level eliminates momentum and increases time under tension
Progress when you can complete 3 sets of 3-5 reps with proper form at your target weight, or when block pulls no longer address your specific lockout weakness in competition deadlifts