Barbell Deadlift from Blocks
Expert Advice
Maintain a neutral spine throughout the lift and drive through your heels to engage the posterior chain effectively.
How-to-do Steps
- Set up blocks so the barbell starts at mid-shin level.
- Stand with your feet hip-width apart, with the bar over your shoelaces.
- Bend at the hips and knees, and grip the bar with an overhand grip.
- Keep your back straight as you lift the bar by extending your hips and knees.
- Lock out at the top with your shoulders back.
- Lower the bar back to the blocks under control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Deadlift from Blocks primarily targets the Glutes, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings10%
Lats10%
Quads20%
Calves10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Deadlift from Blocks work?
Barbell Deadlift from Blocks primarily targets the Glutes. Secondary muscles involved include Hamstrings, Lats, Quads, Calves. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Deadlift from Blocks?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Deadlift from Blocks suitable for beginners?
Barbell Deadlift from Blocks is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
