The Block Pull: Gym Shorts (How To)
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New to the block pull or looking for a quick technique tutorial? Learn correct form in one short video.
The block pull is a deadlift variant that shortens the range of motion by starting with the bumper plates resting on an elevated surface--such as blocks. This eliminates the initial movement off the floor in the deadlift.
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The elimination of the beginning portion of the deadlift lessens the contribution of the quadriceps, as that movement is mostly knee extension. Once the lifter overcomes the novelty of the lift and gets the form down, he should be able to lift more weight with the block pull than with the deadlift.
Because of the reduced range of motion and ability to lift more weight, the block pull is an "intensity" supplemental variation on the deadlift as opposed to a "volume" variation, which increases the range of motion or time under tension.
The block pull is essentially a different way to perform a rack pull. If you do not have access to a squat rack--or the rack is not secured to the floor--but you have access to blocks or some other sturdy, stable surface you can perform block pulls.
Programming block pulls tends to be lower rep sets, as we're stressing intensity. Sets of 2-5 are the norm, though singles or higher rep sets are okay.
Because of the sheer intensity of these, these are often performed with straps, though straps certainly don't have to be used.
We typically program block pulls for intermediate lifters who need a supplemental deadlift exercise. These can also, however, be programmed for novice trainees who are struggling to extend their lumbar spine in the bottom position of the deadlift. Most lifters can flatten their lower back with the plates and bar elevated.
If you're an intermediate or advanced lifter looking for a deadlift variation that stresses intensity, or a novice lifter struggling to extend your lower back no matter what cue or exercises you try, consider adding the block pull to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Bar rests on block 3-4" below knee caps
-Hip width stance
-Shins vertical touching bar
-Grip bar outside shins
-Squeeze chest hard
-Drag the bar up your legs
-Keep your back flat
-Gaze about 12 feet in front of you
-Push the floor away
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This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
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Join us for a lifetime of success under the bar. This is the foundation of our journey together.
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The block pull is a deadlift variant that shortens the range of motion by starting with the bumper plates resting on an elevated surface--such as blocks. This eliminates the initial movement off the floor in the deadlift.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
The elimination of the beginning portion of the deadlift lessens the contribution of the quadriceps, as that movement is mostly knee extension. Once the lifter overcomes the novelty of the lift and gets the form down, he should be able to lift more weight with the block pull than with the deadlift.
Because of the reduced range of motion and ability to lift more weight, the block pull is an "intensity" supplemental variation on the deadlift as opposed to a "volume" variation, which increases the range of motion or time under tension.
The block pull is essentially a different way to perform a rack pull. If you do not have access to a squat rack--or the rack is not secured to the floor--but you have access to blocks or some other sturdy, stable surface you can perform block pulls.
Programming block pulls tends to be lower rep sets, as we're stressing intensity. Sets of 2-5 are the norm, though singles or higher rep sets are okay.
Because of the sheer intensity of these, these are often performed with straps, though straps certainly don't have to be used.
We typically program block pulls for intermediate lifters who need a supplemental deadlift exercise. These can also, however, be programmed for novice trainees who are struggling to extend their lumbar spine in the bottom position of the deadlift. Most lifters can flatten their lower back with the plates and bar elevated.
If you're an intermediate or advanced lifter looking for a deadlift variation that stresses intensity, or a novice lifter struggling to extend your lower back no matter what cue or exercises you try, consider adding the block pull to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Bar rests on block 3-4" below knee caps
-Hip width stance
-Shins vertical touching bar
-Grip bar outside shins
-Squeeze chest hard
-Drag the bar up your legs
-Keep your back flat
-Gaze about 12 feet in front of you
-Push the floor away
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/