Legs · Barbell
Barbell Deadlift From Blocks
How to do the barbell deadlift from blocks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Set the loaded barbell on blocks so it rests just below knee height. Hinge at the hips, grip the bar, brace your core, and drive through the floor to stand tall, locking out the hips. Lower the bar back to the blocks under control.
- 1Feel your glutes and hamstrings drive the hips through to lockout
- 2Keep the bar close to your body the whole pull
- 3Brace your core hard before each rep
Common mistakes
- Don't round your lower back under the load
- Avoid jerking the bar off the blocks; build tension first
- Don't hyperextend or lean back at the top
Muscles worked
The barbell deadlift from blocks mainly works the glutes, hamstrings, forearms, and lower back, with the lats, upper traps, lower abs, mid traps, upper abs, obliques, quads, and adductors assisting.
- GlutesPrimary
- HamstringsPrimary
- ForearmsPrimary
- Lower BackPrimary
- LatsSupport
- Upper TrapsSupport
- Lower AbsSupport
- Mid TrapsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- AdductorsSupport
- Lower TrapsMinor
- CalvesMinor
Kovo programs the barbell deadlift from blocks for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.