Block Pull

Classification

Utility:	Power
Mechanics:	Compound
Force:	Pull

Instructions

Preparation

Stand with barbell on blocks with overhand grip slightly wider than shoulder width. Bend knees and hips so barbell touches thigh, shoulders over bar with back arched. Arms are straight with elbows pointed along bar.

Execution

Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides.

Return

Lower bar immediately by relaxing shoulders and arms. Return barbell to blocks by bending hips and knees while keeping back arched.

Comments

Before each pull, make certain back is arched, thighs are close to bar, shoulders are over bar, and arms are straight with elbows pointed along bar. Pull bar up in straight path, keeping bar close to body.

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Shoulder
  • Abduction
  • External Rotation
• Scapula & Clavicle
  • Elevation
  • Upward Rotation
• Elbow
  • Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension