Which muscles does the block pull work?

The block pull mainly works your lower back and glutes. It also involves your traps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the block pull in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Block Pull: how to do it and muscles worked

The block pull mainly works your lower back and glutes, with help from your traps. You need a barbell.

Muscles worked

Main

Helping

Traps

How to do the block pull

1
Set the bar on blocks or plates so it starts around knee height. Stand with feet hip width apart, hinge down and grip just outside your legs, with a flat back and chest up.
2
Brace your core and drive through your feet to lift the bar up your legs, squeezing your glutes at the top. Stand fully tall.
3
Lower the bar back to the blocks under control and reset each rep. Breathe in before each pull and out at the top.

Form tip: Do not use momentum; use only a weight you can brace under, since the shorter range allows heavier loads.

Common questions

Which muscles does the block pull work?: The block pull mainly works your lower back and glutes. It also involves your traps.
What equipment do I need for the block pull?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the block pull in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.