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Barbell Deadlift from Blocks

Barbell Deadlift from Blocks

The Barbell Deadlift from Blocks is a compound exercise that primarily targets the muscles of the lower body, including the glutes, hamstrings, and quadriceps. It also engages the core muscles, erector spinae (lower back), and upper body muscles, making it a highly effective full-body movement. This exercise involves lifting a loaded barbell from a set of blocks, which allows you to start the lift at a higher position than the traditional deadlift. By raising the starting position, the Barbell Deadlift from Blocks places greater emphasis on the hip, knee, and ankle extension, which contributes to increased strength and power in the lower body. It can be particularly beneficial for those looking to improve their deadlift technique or optimize performance in sports that require explosive lower body strength, such as sprinting or jumping. Performing the Barbell Deadlift from Blocks with proper form is crucial to prevent injury and maximize results. It is important to engage the core muscles, maintain a neutral spine, and drive through the heels while lifting the weight. As with any exercise, start with a weight that is suitable for your fitness level and gradually increase as you become more comfortable and proficient. Incorporating the Barbell Deadlift from Blocks into your workout routine can help develop overall strength, enhance athletic performance, and improve functional movement patterns. Remember to always prioritize proper form, listen to your body, and consult with a fitness professional if you have any concerns or questions about performing this exercise.


  • Start by setting up two blocks at knee height on the ground, as if you are doing a rack pull. Place the barbell on top of the blocks. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  • Position yourself by bending forward at your hips, keeping your chest up and your back flat. Grab the barbell with an overhand grip, hands just outside your legs.
  • Take a deep breath and engage your core. Slowly begin to drive through your heels, lifting the barbell off the blocks. Keep your back straight and maintain a neutral spine throughout the movement.
  • As you lift the barbell, push your hips forward and stand tall. Keep your shoulders back and your chest up. Squeeze your glutes at the top of the movement.
  • Hold the barbell at the top for a second, and then reverse the movement. Slowly lower the barbell back to the blocks by bending at your hips and keeping your back straight.
  • Repeat the movement for the prescribed number of repetitions, maintaining proper form and breathing throughout the exercise.
  • After completing your set, safely rack the barbell back onto the blocks and rest as needed before performing additional sets.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement.
  • Engage your core and squeeze your glutes at the top of the movement.
  • Start with lighter weights to perfect your form before increasing the weight.
  • Use an overhand grip with your hands just outside your legs.
  • Make sure to fully extend your hips and knees at the top of the movement.
  • Keep the barbell close to your body throughout the entire exercise.
  • Practice proper breathing by exhaling as you lift the barbell and inhaling as you lower it.
  • Warm up adequately before starting your deadlift session to prevent injury.
  • Don't rush the movement - focus on controlled and intentional lifts.
  • Listen to your body and adjust the weight accordingly to maintain proper form.


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