Tag: block pulls
Block Pulls Guide: Muscles Worked, How-To, Benefits, and Alternatives
If you only had the time and energy to perform one exercise per workout, the deadlift would probably be your best choice. Deadlifts work almost every major muscle on the back of your body and several on the front, too. They build real-world functional strength and, frankly, make you look and feel like a badass.
Combine deadlifts with an upper-body push, such as push-ups, dips, or bench presses, and you can get a full-body workout from just two exercises.
Deadlifts are AWESOME!
That said, deadlifting from the floor is not easy, especially when you’re tall or inflexible. Also, doing nothing but conventional deadlifts will eventually get boring, even if you love what Victorian physical culturalists used to call the health lift.
Thankfully, there is more than one way to deadlift, and block pulls, aka partial deadlifts, are a great alternative to regular deadlifts.
We reveal why and how to do this excellent exercise and provide you with a few equally effective alternatives to try.
Block Pulls – Muscles Worked
Block pulls are a compound exercise, meaning they involve several joints and multiple muscles working together. In fact, block pulls use so many muscles that they’re virtually a full-body exercise.
Block Pulls Muscles Worked
The main muscles (listed from top to bottom) trained during block pulls are:
Trapezius
The trapezius, or traps for short, is the large diamond-shaped muscle of your upper back. It consists of three groups of fibers – upper, middle, and lower. The upper and middle fibers are the most active during block pulls. Block pulls are very effective for building bigger, thicker traps.
Rhomboids
Located between the shoulder blades, the rhomboids work with your middle traps to pull your shoulders back and together.
Deltoids
The deltoids are your shoulder muscles. Like the trapezius, the deltoids are made up of three groups of fibers called heads – anterior (front), medial (middle), and posterior (rear). All three deltoid heads are working during deadlifts, but the posterior delts are the most active.
Biceps brachii
Located on the front of your upper arm, your biceps flex your elbows. However, in block pulls, their job is to stop your elbows from hyperextending.
Forearm flexors
Block pulls are a very grip-centric exercise. Gripping the bar involves lots of lower arm muscles, which are collectively called the forearm flexors. If you want bigger, more powerful forearms and a vice-like grip, block pulls are sure to help.
Latissimus dorsi
Located on the sides of your torso, the latissimus dorsi, or lats for short, give your upper back its width. Well-developed lats look like wings! You use your lats to keep the bar pressed in toward your legs during block pulls. Bodybuilders do this exercise to develop a thicker, more powerful-looking back.
Erector spinae
Erector spinae is the collective name for the muscles that run up either side of your spine. During block pulls, you use these muscles to prevent your back from rounding. Rack pulls will give you a more muscular lower back.
Core
Core is the name given to the muscles of your midsection, including your rectus abdominis, obliques, and transverse abdominis. Together, these muscles contract inward to create intra-abdominal pressure to support and stabilize your lumbar spine. Wearing a weightlifting belt allows you to produce even more intra-abdominal pressure.
Gluteus maximus
Known as the glutes for short, this is the largest and most powerful muscle in the human body. The glutes extend your hips, which is the main lower body movement during block pulls. If you want a bigger butt, block pulls will help!
Hamstrings
Located on the backs of your thighs, the hamstrings work with your glutes to extend your hips during block pulls. However, the range of motion is relatively small, so if you want to work your hammies harder, you should also include exercises like leg curls and Romanian deadlifts in your lower body workouts.
Quadriceps
Block pulls start with your knees bent and end with your knees extended. This means they involve your quadriceps as well as your hamstrings and glutes. However, quads engagement is quite low because the range of motion at your knees is relatively small.
How to Do Block Pulls
Get more from block pulls while keeping your risk of injury to a minimum by following these guidelines:
Place your barbell on blocks so it’s between lower knee and mid-thigh height. The lower the blocks, the more you’ll need to use your glutes and hamstrings to lift the weight.
Stand behind the barbell with your feet between shoulder and hip-width apart. Your feet should be under the bar.
Grip the bar with a double overhand or mixed shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders back and down. Engage your lats by pressing the barbell toward your legs.
Without rounding your lower back, drive your feet into the floor and stand up.
Lock out your hips and knees, taking care not to lean back at the top of your rep. Leaning back increases your risk of injury.
Lower the bar back to the blocks, let it settle for a second or two, reset your core and grip, and repeat.
Pro Tips:
Use chalk and/or lifting straps for a stronger grip.
If you use a mixed grip, make sure you switch hands set by set to avoid muscle imbalances.
Use lower blocks to work your glutes and hamstrings more or higher blocks to emphasize your upper back.
Wear flat shoes or go barefooted to prevent your weight from shifting forward onto your toes.
Use a weightlifting belt when training with heavy loads.
Block Pulls Benefits and Drawbacks
Not sure if block pulls deserve a place in your workouts? Consider these benefits and then decide!
Better for tall or inflexible lifters
Conventional deadlifts start with the weights on the floor and the bar about nine inches above the deck. Reaching down to grab the bar requires good flexibility, especially if you are taller than average. As such, some people end up rounding their lower backs during deadlifts, and that’s a recipe for injury.
A rounded lower back is a weak lower back and puts tremendous pressure on the intervertebral discs and ligaments of the lumbar spine. Starting with the bar on blocks means you don’t have to lean so far forward, so there is less chance of rounding. This means that block pulls are more lower back-friendly than off-the-floor deadlifts, especially for tall or inflexible lifters.
Boost your lockout strength
Full deadlifts, like most compound freeweight exercises, have sticking points. Some lifters get stuck trying to break the bar away from the floor, while others get stuck at the midway point. Rack pulls allow you to focus on your lockout. For this reason, powerlifters use block pulls as a deadlift accessory exercise to boost their full deadlift performance.
Fatigue management
Full deadlifts can be exhausting. Because of this, some lifters only deadlift once a week or even less often when using maximal weights. Block pulls are a little less fatiguing, so you should be able to do them more often or in conjunction with regular deadlifts. For example, you could alternate block pulls with conventional deadlifts workout by workout if you want to train your posterior chain twice a week.
Build a more muscular back
Few exercises have the potential to build back size like rack pulls can. Pushing the bar back toward your legs maximizes lat engagement while keeping your shoulders back and down hits your traps and rhomboids. Stopping your lumbar spine from rounding will thicken and strengthen your lower back muscles. In short, rack pulls are a total back builder.
While block pulls are a mostly beneficial exercise, there are also a few drawbacks to consider:
Equipment
While most gyms have barbells and weight plates for deadlifts, lifting blocks are not as common. As such, you may not have access to the equipment you need to do block pulls. However, there are alternatives to this exercise, which we have detailed below.
Less functional than full deadlifts
A functional exercise mirrors the demands of daily living or a sport. Deadlifts from the floor are a very functional exercise, as many lifting movements start with the weight resting on the deck, e.g., picking up your kids, a pet, or grocery bags.
However, block pulls start with a weight resting above the floor, so they may not be as functional as regular deadlifts. That said, they work the same muscles as regular deadlifts, so block pulls will still enhance your functional strength, albeit to a somewhat lesser degree.
Lift heavier weights
Block pulls have a smaller range of motion than conventional deadlifts, so most people can use heavier weights for them. While lifting more weight can be a good thing, it could be a drawback, too.
Some lifters load block pulls with way more weight than they can handle safely. This can lead to injury, especially to the lower back.
7 Block Pulls Variations and Alternatives
Block pulls are a highly effective compound exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Rack pulls
No suitable lifting blocks? No problem! You can also do partial deadlifts using a power rack. This exercise looks and feels very similar to block pulls, and as most gyms have a suitable power rack, they may be more accessible for some lifters. However, do not do this exercise with a deadlift bar, as doing so will damage it. In contrast, block pulls will not damage a deadlift bar.
Steps:
Place your barbell on the safety pins of a power rack so it’s between lower knee and mid-thigh height.
Stand behind the barbell with your feet between shoulder and hip-width apart. Your feet should be under the bar.
Grip the bar with a double overhand or mixed shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders back and down. Engage your lats by pressing the barbell toward your legs.
Without rounding your lower back, drive your feet into the floor and stand up.
Lock out your hips and knees, taking care not to lean back at the top of your rep.
Lower the bar back to safety pins, let it settle for a second or two, reset your core and grip, and repeat. Do not bounce your bar off the pins, as doing so could damage the bar and the power rack.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
More accessible than block pulls for some lifters.
Easier to adjust the height of the bar, as most power racks are drilled with one-inch holes.
An excellent total back and posterior chain exercise.
Tips:
Try a lower starting point to emphasize your glutes and hamstrings or a higher one to emphasize your back.
Use a mixed or double overhand grip as preferred.
Use lifting straps and/or chalk to prevent your hands from slipping on the bar.
Related: The Ultimate Guide to Rack Pulls
2. Paused deadlifts
Like block pulls, paused deadlifts are designed to improve your mid-rep strength and boost your lockout. However, as an extra advantage, you don’t need any additional equipment to do them. Paused deadlifts are another common powerlifting accessory exercise.
Steps:
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand or mixed grip, hands shoulder-width apart.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up, pausing as the bar reaches about knee height. Hold this position for 1-3 seconds.
Push your hips forward and stand fully upright.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
A very accessible exercise as no extra equipment is required.
An effective way to strengthen your deadlift lock out.
A good way to make light weights feel heavier.
Tips:
The longer you pause, the harder this exercise becomes.
Vary the height of the pause to change the effect and feel of this exercise.
Use less weight than normal, as this exercise is much more demanding than full deadlifts or block pulls.
3. Deadlifts with chains
Chains are another way to overload the top part of the deadlift movement. Doing deadlifts with chains is a type of training called accommodating resistance. As well as overloading the upper range of motion, using bands or chains teaches you to lift more explosively and develops your ability to use power to blast through your sticking points.
Steps:
Load your barbell and attach your chains.
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand or mixed grip, hands shoulder-width apart.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up. Do not lean back, as doing so increases your risk of injury.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
A very movement-specific deadlift accessory exercise.
An excellent way to overload the top part of your deadlift.
An effective exercise for developing deadlift speed and power.
Tips:
This exercise works best when done for low reps, e.g., 3-5.
Start with light chains, as this exercise can be very challenging.
No chains? You can also use strong bands for accommodating resistance training.
4. Trap bar block pulls
Because the load is in front of your base of support, barbell deadlifts have a tendency to pull you forward onto your toes. This increases the shearing force on your lumbar spine. Shearing force isn’t a problem for some lifters but can be a deadlift deal breaker for those with pre-existing back pain. Trap or hex bar block pulls allow you to keep your torso more upright, making them far more lower back-friendly.
Steps:
Load up your trap bar and place it on blocks.
Stand between the handles, feet about shoulder-width apart.
Grip the handles, straighten your arms, pull your shoulders down and back, and brace your core.
Drive your feet into the floor and stand up straight.
Lower the weights back to the blocks, allow them to settle, and then repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, quadriceps, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors.
Benefits:
More quadriceps engagement than regular block pulls.
Much less lower back stress.
The parallel grip makes trap bar deadlifts more biceps and shoulder-friendly.
Tips:
Adjust the height of your blocks to change the effect of this exercise.
You can also do this exercise in a power rack, i.e., trap bar rack pulls.
Experiment with the width of your stance to see what feels best.
5. Snatch grip deadlift
Lifters often do block pulls to overload their upper back muscles. Using a wider-than-shoulder width or snatch grip also increases upper back engagement but requires no additional equipment. As an added advantage, this exercise increases off-the-floor strength and explosiveness.
Steps:
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand, wider than shoulder-width grip.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up. Do not lean back, as doing so increases your risk of injury.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, quadriceps, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors.
Benefits:
A very effective upper-back builder.
A precursor for doing Olympic snatches.
A great upper trap and mid-back strengthening exercise.
Tips:
The wider your hands, the more challenging this exercise becomes.
Use a hook grip to prevent your hands from slipping.
You can also do this exercise off blocks or power rack safety pins, like this:
6. Romanian deadlifts
Like block pulls, Romanian deadlifts emphasize the top of the deadlift movement. However, performed with semi-straight legs, Romanian deadlifts are more glute and hamstring-dominant than block pulls. Romanian deadlifts are arguably one of the best posterior chain exercises around.
Steps:
Hold a barbell in front of your thighs using a double overhand or mixed grip.
Stand with your feet hip-width apart, knees slightly bent but rigid.
Brace your core and set your shoulders back and down.
Push your hips back and hinge forward, lowering the bar down the fronts of your thighs to below your knees.
Drive your hips forward and stand back up.
Muscles Targeted:
Primary: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, rhomboids.
Secondary: Forearms, biceps.
Benefits:
More glute and hamstring-centric than block pulls.
No additional equipment is required.
A very functional posterior chain exercise.
Tips:
Adjust your range of motion according to your flexibility.
Do NOT round your lower back!
Keep your neck long and your chin tucked in to avoid cervical spine stress.
7. Kettlebell block pull
Most deadlift variations revolve around barbells. However, you can also deadlift other heavy objects, including sandbags, dumbbells, and kettlebells. The kettlebell block pull is an especially useful exercise for home lifters.
Steps:
Place your kettlebell on a block and stand astride it, toes pointing slightly outward.
Grip the handle with an overhand, narrow grip.
Straighten your arms, pull your shoulders down and back, brace your core, and lower your hips below your shoulders.
Drive your feet into the floor and stand up straight.
Lower the kettlebell back down to your block and repeat.
Muscles Targeted:
Primary: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, rhomboids.
Secondary: Forearms, biceps.
Benefits:
A very accessible block pull variation.
Minimal lower back stress.
An excellent block pull option for home exercisers.
Tips:
Experiment with the height of your block.
Push your knees outward to increase glute engagement.
You can also do this exercise with a single dumbbell standing on end.
Block Pulls FAQs
Do you have a question about block pulls or posterior chain training in general? No worries, because we’ve got the answers!
1. How many times a week can I do block pulls?
Most lifters should be able to do block pulls twice a week, e.g., Monday and Thursday. This will allow adequate time for rest, recovery, and muscle growth. However, if you train very heavy (90%+ of your 1RM) or perform a high volume of sets per session, once a week may be all you can recover from. Doing block pulls more often could result in overtraining.
Adjust your training frequency based on your progress, and if you’re feeling tired or burnt out, you probably need to do block pulls less rather than more often.
2. Are block pulls safe?
Compared to conventional deadlifts from the floor, block pulls should be somewhat safer. The shorter range of motion and higher starting position means less low back stress. However, these benefits will soon vanish if you use too much weight or poor technique.
So, block pulls are pretty safe, but only if performed correctly and with appropriate loads.
3. How many reps and set should I do for block pulls?
Your rep scheme depends on your training goal. To build strength, you must lift heavy weights for low reps, typically in the 1-5 range. For muscle building, you need to do moderate to high reps (6-30) using lighter loads. However, to build muscle, you also need to take your sets to within a couple of reps of failure.
Regarding sets, provided you train hard enough, you should be able to fatigue your muscles in 2-4 sets. If you feel you need to do many more, you are either not training hard enough or are resting too long between sets. That said, strength-specific workouts often involve more sets than hypertrophy programs, e.g., six sets of three reps.
Check out this guide to learn more about effective program design.
4. Are deadlifts the only way to train the posterior chain
While deadlifts and block pulls are an effective way to develop your posterior chain, they’re not the only way to train this critical area. Other exercises you can do include:
Kettlebell swings
45-degree back extensions
Barbell hip thrusts
Good mornings
Read about these and other exercises in this article.
5. Are block pulls part of powerlifting?
While block pulls are not an official part of competitive powerlifting, powerlifters often do them as an assistance exercise to improve their lockout strength. However, variations of the block pull, such as the silver dollar deadlift, often feature in strongman competitions.
Because of the raised bar height and shorter range of motion, partial deadlift weights are almost always significantly higher than full deadlifts.
Image via @sirseaningtoniii Instagram
Block Pulls – Wrapping Up
Deadlifts are one of the most productive exercises you can do with a barbell. They’re functional as they replicate several everyday and sporting movements and are great for building full-body muscle and strength.
However, there is no law saying that you have to deadlift from the floor. In fact, if you are tall or inflexible, you may find that doing so leads to injuries.
Block pulls raise the bar to a more mechanically advantageous height, so you don’t have to bend over so far to reach it. In addition, they provide a way to train the upper part of your deadlift more, which may help you blast past your sticking points.
Whether you are an experienced deadlifter or a novice, block pulls are a very beneficial exercise, so try ‘em – you’re gonna like ‘em!
Partial Deadlifts vs. Full Deadlifts – Which One Should You Do?
Barbell back squats are often called the king of exercises. Entire workouts have been built around the back squat, including the classic old-school 20-rep squat routine. It’s safe to say that the squat is a VERY productive exercise for building muscle mass and strength.
All of that said, there are drawbacks to squats. For starters, you need a squat or power rack to perform heavy squats safely. Getting pinned under a heavy bar can cause severe injury. Barbell squats also require a high degree of technical proficiency to perform safely. An ugly squat is often a dangerous squat.
And then there is the whole “squats are functional” thing. While squatting (the movement) is highly functional, when was the last time you did a squat with a heavy weight on your back outside of the gym? Probably never, right?
All this means that the barbell deadlift could be the real king of exercises. You don’t need a rack to do them, and they teach you how to lift heavy weights off the floor, making them a REAL functional exercise. Plus, if you want to build real-world strength and useable muscle mass, the deadlift delivers.
That’s not to say that squats are bad, but deadlifts may be better.
All squats vs. deadlift arguments aside, there are several different types of deadlifts for you to choose from. In this article, we compare and contrast the partial and full deadlifts so you can decide which is the best one for you.
What is Partial Deadlift?
Block Pull / Ken Cooper
The partial deadlift involves starting your rep with the bar higher off the floor than usual. For full or conventional deadlifts, the standard bar height is nine inches. That’s because standard 45lbs/20kg Olympic bumper plates have a diameter of 18 inches.
With partial deadlifts, you raise the bar by placing it on blocks or in a power rack with the safety bars set at your preferred height. This reduces your range of motion and changes several aspects of the lift. Partial deadlifts are also known as block pulls and rack pulls, named after the equipment used to elevate the bar.
Powerlifters frequently use partial deadlifts as an assistance exercise to increase conventional deadlift performance. They also feature in strongman competitions where deadlifts often start from a higher position, e.g., the silver dollar deadlift. Partial deadlifts also offer benefits to bodybuilders and general exercisers.
Muscles Worked
The partial deadlift is a compound exercise involving multiple muscles and joints working together. From top to bottom, the main muscles tested and trained by partial deadlifts are:
Trapezius – upper back
Rhomboids – between the shoulder blades
Deltoids – shoulders
Latissimus dorsi – side of the upper back
Core – muscles of the midsection, including the abs and lower back
Biceps – front of the upper arm
Forearm flexors – gripping muscles
Gluteus maximus – back of the hips
Hamstrings – back of the thigh
Quadriceps – front of the thigh
Triceps surae – calf muscles
Needless to say, partial deadlifts are a very comprehensive exercise that works almost every muscle in your body. Do a few sets of bench presses, dips, or push-ups, and you can theoretically train your entire body with just two exercises.
How To Do Partial Deadlifts
Get the most from partial deadlifts while keeping your risk of injury to the minimum by following these step-by-step instructions!
Set your barbell in a power rack or on blocks so it’s between lower knee and mid-thigh height. The lower the bar, the more work your glutes and hamstrings have to do.
Stand close to the bar so it’s touching your legs. Your feet should be between hip to shoulder-width apart.
Hinge forward from your hips, bend your knees slightly, and grab the bar. Hold it using a shoulder-width double overhand or mixed grip. Flex your lats and upper back.
Brace your core, straighten your arms, and lift your chest. Take any tension out of the bar.
Drive your feet into the floor, push your hips forward, and stand up. Do not bend your arms or round your lower back. Take care not to lean back at the top of your rep.
Lower the bar back down under control, allow it to settle for a second or two, reset your core and grip, and repeat.
Tips:
Use gym chalk and/or lifting straps to reinforce your grip.
Wear shoes with flat soles and low heels for stability.
Use a weightlifting belt for support and safety.
This exercise works best with low reps and heavy weights.
Do not use a deadlift bar for this exercise, as doing so may damage it.
Partial Deadlifts – Pros
Not sure if partial deadlifts deserve a place in your workouts? Consider these advantages and benefits and then decide!
Better for tall and inflexible lifters
Bending down to deadlift a weight from the floor requires excellent hamstring flexibility. Tall people may also find bending over so far challenging. Because of this, some lifters end up rounding their lower backs during deadlifts, increasing their risk of injury.
Partial deadlifts start with the barbell raised, making it easier to reach if you are tall or inflexible. This means that partial deadlifts are often more lower back-friendly than deadlifts from the floor.
Lift heavier weights
Partial deadlifts involve a shorter range of motion than full deadlifts. Because of this, you should be able to lift heavier weights compared to conventional deadlifts. Lifting heavier weights will build more strength, especially in your upper back and grip.
Build a bigger back
Bodybuilders use partial deadlifts to increase back size and width. The partial deadlift involves every major upper, lower, and mid-back muscle, and using heavy weights is one of the best ways to increase back thickness and density.
Overcome your sticking points
Like most freeweight exercises, full deadlifts have sticking points. Some lifters struggle to break the bar away from the floor, while others get stuck at the midpoint of their rep and battle to lock out their hips.
Partial deadlifts allow you to work on your lockout, so you are more likely to be able to complete your conventional deadlift reps successfully.
Fatigue management
Full deadlifts are incredibly fatiguing. They challenge your entire body and central nervous system, especially if you do very low reps, e.g., 1-3 per set. Partial deadlifts are a little less taxing as the range of motion is less.
So, if you are feeling too tired to do full deadlifts, you may find that you can still perform partials. Alternatively, you can alternate between full and partial deadlifts if you want to avoid accumulating too much fatigue, e.g., because you deadlift twice a week.
Partial Deadlifts – Cons
While partial deadlifts are an effective exercise, there are a couple of drawbacks to consider, too:
Equipment
You’ll need pulling blocks, a power rack, or stacks of bumper plates to do partial deadlifts. If you cannot raise the bar off the floor, you won’t be able to do this exercise. In contrast, all you need for full deadlifts is a bar and weight plates.
You can lift more weight
While this is a pro, it can also be a con. Just because you can lift more weight doesn’t mean you should! Some lifters load up the partial deadlift and use way more weight than they can handle safely. This can lead to injury, especially to the lower back.
Not as functional
Most strenuous lifting activities start with a weight resting on the floor. Partial deadlifts begin with the weight raised, so you could become “weak off the floor” if you never do full deadlifts.
What is Full Deadlift?
The full or conventional deadlift is so-called because each rep starts with the weight resting on the floor. In other words, it’s a “dead” weight. When talking about deadlifts, most people are referring to full deadlifts rather than partials.
The deadlift is a popular exercise with all strength athletes and is the final lift contested in powerlifting events. Deadlifts also feature in most strongman competitions. Bodybuilders do deadlifts to build upper and lower body strength and muscle size. Even booty girls do deadlifts as it’s such an effective hip and butt-builder.
The current world record for the deadlift is 501kg/1,104.5lbs, held by strongman Hafþór Júlíus Björnsson. However, Eddie Hall’s 500kg lift is the heaviest ever in strongman competition.
Muscles Worked
Full deadlifts work the same muscles as partials. However, full deadlifts involve more lower-body engagement. This is because you must flex your knees and hips more to reach the floor.
The muscles tested and trained during full deadlifts are:
Trapezius
Rhomboids
Deltoids
Latissimus dorsi
Core
Biceps
Forearm flexors
Gluteus maximus*
Hamstrings*
Quadriceps*
Triceps surae
*Greater involvement compared to partial deadlifts.
How to do full deadlifts
Get the most from full deadlifts while minimizing the risk of injury by following these guidelines!
Place your barbell on the floor. Use standard 45lbs/20kg plates or raise the bar on blocks so it’s around nine inches off the floor.
Stand with your feet between hip and shoulder-width apart, toes under the bar. The bar should lightly touch your shins.
Lean forward and hold the bar with an overhand or mixed shoulder-width grip.
Straighten your arms, drop your hips, brace your core, and raise your chest. Pull the slack out of the bar. Flex your lats and press the bar toward your legs.
Drive your feet into the floor and stand up, pushing your hips forward as you rise. Make sure your hips do not come up faster than your shoulders.
Stand up straight but avoid leaning back.
Lower the bar under control back to the floor, allow it to settle, reset your core and grip, and repeat.
Learn more about perfecting your deadlift form here.
Tips:
If using a mixed grip, switch your hands around set by set to avoid muscle imbalances.
Deadlift in flat shoes or just your socks to maximize posterior chain engagement.
Do not allow your lower back to round during deadlifts, as doing so can cause severe injury.
Use chalk and/or straps to reinforce your grip.
Wear a weightlifting belt for safety and support.
Full Deadlifts – Pros
Are full deadlifts the best variation for you? Consider these benefits and then decide!
A very functional exercise
Full deadlifts teach you how to safely lift heavy objects from the floor. This is a common feat of strength that many people must perform daily, e.g., lifting kids, pets, grocery bags, etc. Full deadlifts develop functional or useful strength that can help you in the real world outside of the gym.
A total muscle builder and strengthener
Full deadlifts work almost every major muscle in your body – upper and lower. As such, they’re an excellent option for time-pressed exercisers who don’t have time for more convoluted workout plans.
So, whether you want more muscular legs, a broader back, or an unbreakable grip, full deadlifts will give you what you want.
A standardized lift
Providing you use Olympic bumper plates, all full deadlifts should be more or less identical and, therefore, comparable. So, if you lift 220lbs in Boston, you should have no problem repeating your lift in New York.
In contrast, partial deadlifts can start from almost any height, making it much harder to compare your performances. Starting with the bar at 12 inches feels very different to 15 or 18.
Lots of options and variations are available
Partial deadlifts are a variation of full deadlifts, and there are plenty more to choose from. Additional full deadlift variations include:
Paused deadlifts
Sumo deadlifts
Deficit deadlifts
Banded deadlifts
Single-leg deadlifts
Touch ‘n’ go deadlifts
Hack deadlifts
Snatch grip deadlifts
All these variations (as well as partial deadlifts) mean your deadlift workouts never need to be repetitive or boring.
Full Deadlifts – Cons
There are also a couple of drawbacks to full deadlifts to consider:
Increased lower back stress
Bending forward to reach a barbell on the floor puts a lot of stress on your lower back. This can be a problem for people suffering from lower back pain. This stress is highest for taller lifters and those with tight hamstrings.
Related: 3 Reasons Your Back Hurts After Performing Deadlifts
A complex exercise
Contrary to what you might think, full deadlifts are quite technical and require skill to perform safely. Common deadlift form faults include rounding the lower back, letting the hips rise faster than the shoulders, “squatting” the bar up, and lifting your heels.
Some lifters, especially beginners, may need help learning the deadlift. Given its potential to cause injury, the deadlift should not be taken lightly!
A very taxing exercise
The full deadlift is so demanding that some lifters only do a few sets a week. In contrast, others only train heavy deadlifts every 10-14 days. A heavy deadlift workout will take a lot out of your body, taxing not only your muscles but your central nervous system.
This could be a problem if you also need energy for other activities, e.g., a sport you’re training for.
Some people hate deadlifts!
Heavy, high-rep deadlifts are tough. It’s not uncommon to feel faint or sick after a set of deadlifts. But, of course, this demand is what makes deadlifts so effective. Still, for those of a less masochistic persuasion, the difficulty of deadlifting means they dread or hate doing deadlifts.
The good news is that deadlifts are NOT compulsory, and there are plenty of exercises you can do instead.
Partial Deadlifts vs. Full Deadlifts
So, now that you know a little more about partial and full deadlifts, let’s judge these exercises by a few different criteria:
Partial Deadlifts vs. Full Deadlifts: Strength
Partial and full deadlifts are both excellent strength-building exercises. They are ideal for low rep, heavy weight training, which is critical for building strength. However, because the movement/range of motion differs between these two exercises, so does the type of strength they develop.
Full deadlifts will develop full-range strength, particularly in your hamstrings and hips. They’re much more lower-body dominant. In contrast, partial deadlifts use a smaller range of motion and less lower-body engagement. They tend to emphasize the upper body more.
Therefore, you should choose the exercise that strengthens the muscles you want to develop – full deadlifts for the lower body and partials for your upper body.
Winner: It’s a draw!
Partial Deadlifts vs. Full Deadlifts: Hypertrophy
Both partial and full deadlifts are potent muscle builders. However, like building strength, each exercise tends to affect different parts of your body. Full deadlifts work your upper body and lower body reasonably equally, but partial deadlifts are more upper-body dominant.
Because of this, you must choose the right deadlift for the muscle groups you want to enlarge.
Winner: It’s a draw!
Partial Deadlifts vs. Full Deadlifts: Safety
While deadlifts can be performed safely, the loads and movements mean there is always a risk of injury, especially to the lower back. Biceps tears are also a problem during deadlifts, especially when using an alternating or mixed grip.
The reduced range of motion and more back-friendly starting position means that partial deadlifts are potentially safer than conventional deadlifts, especially for taller lifters and anyone with tight hamstrings.
Winner: Partial deadlifts!
Partial Deadlifts vs. Full Deadlifts: Ease of learning
The large range of motion and potentially awkward starting position means that full deadlifts can be hard for beginners. In contrast, the partial deadlift is harder to get wrong, as the bar is set at a more comfortable and reachable height.
However, most beginners should be able to learn either type of deadlift with proper instructions. In fact, the deadlift is a critical movement for all exercisers as it teaches you how to safely lift heavy objects off the floor, e.g., when picking dumbbells up off the floor to do curls.
Winner: Partial deadlift, albeit only just!
Partial Deadlifts vs. Full Deadlifts: Equipment
Full deadlifts are a very low-tech exercise. All you need is somewhere flat to stand, a barbell, and enough weight plates. You can do full deadlifts in a fancy gym, your garage, or even in your backyard.
In contrast, you’ll need something to rest the bar on for partial deadlifts, be that a power rack or pulling blocks. Because of this, you may not have the equipment you need to do partial deadlifts.
Winner: Full deadlifts!
Partial Deadlifts vs. Full Deadlifts: Long-term progression
With partial deadlifts, your primary source of long-term progression is adding weight to the bar. You CAN reduce the height of your barbell, which will make the lift more challenging. Still, unless you lower the bar a fraction of an inch at a time, this is not a viable option for long-term progression.
In contrast, while you can add weight the same way with full deadlifts, there are also many variations you can use to maintain your progress, such as deficit and snatch grip deadlifts.
Many of these variations are designed to boost your conventional deadlift performance. However, they probably won’t do much to improve your partial deadlift.
Winner: Full deadlift!
Partial Deadlifts vs. Full Deadlifts: Variety
As discussed above, partial deadlifts are already a variation of full deadlifts, and there are many more for you to try. Lifters do not tend to just do partial deadlifts and use other variations to keep their workouts fresh and productive.
In fact, powerlifters usually use partial deadlifts as an assistance or accessory exercise to improve their conventional deadlift lockout. Only strongmen compete in the partial deadlift.
Winner: Full deadlift!
Partial Deadlifts Vs. Full Deadlifts – Wrapping Up
Back in Victorian times, the deadlift was known as the health lift. It was considered one of the best exercises you could do for strength, endurance, fitness, and well-being. Nowadays, you are more likely to see exercisers doing leg presses than deadlifting, and the squat is arguably more popular than the deadlift.
However, in terms of bang for your buck, deadlifts are hard to beat. Very few exercises work as many muscles or are as functional as the deadlift. Sadly, though, because of prolonged sitting, many people are unsuited to deadlifts, and some gyms have even banned them.
So, are partial deadlifts better than full deadlifts, or is it the other way around? The truth is that both of these exercises are excellent, and either one would make a great addition to your lower body or back workouts.
Do full deadlifts for more of a full-body workout or partial deadlifts to emphasize your upper body.
Ultimately, any deadlift is a good deadlift, providing you perform it correctly, of course!
Read also: Romanian Deadlift Vs. Deadlift: Which One Should You Do?