Block pulls

Muscle group

Back

Equipment

Barbell

Primary muscles

Glutes, Hamstrings, Lower back

Secondary muscles

Forearms, Upper back

1. Set up a barbell on blocks or mats so the plates are elevated (typically to mid-shin or just below the knee), standing with your feet hip-width apart.
2. Hinge at your hips, bend your knees to grab the bar, pull the slack out of the barbell, and brace your core tightly with a flat back.
3. Drive through your mid-foot and heels while extending your hips and knees together to stand tall, squeezing your glutes at the top.
4. Hinge at your hips to lower the bar back onto the blocks under control, letting it come to a complete stop before the next rep.