What equipment do you need for the block pull?

You need barbell to do the block pull.

What is a good block pull?

For men, a good block pull is about a 360 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 190 lb and elite lifters pass 552.5 lb. For women, the standards run from about 95 lb to 345 lb. The tier table above lists every rank from Bronze to Champion.

Back · Barbell

Block Pull

How to do the block pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Back exercises Barbell exercises

How to do it

Set up a barbell on blocks or safety pins so the bar rests just below your knees. Stand with your feet hip-width apart and grip the bar with a shoulder-width overhand or mixed grip. Brace your core, sit your hips back and keep your back flat. Pull the slack out of the bar, then drive through your heels to stand up, extending your hips and knees until you are upright. Lower the bar back onto the blocks by reversing the motion, maintaining control throughout.

1Set the bar on blocks above the floor and perform a partial deadlift, focusing on driving through your glutes and hamstrings
2Keep your back flat and shoulders over the bar; you should feel the top portion of the deadlift emphasised
3At lockout, stand tall and squeeze your glutes without leaning back