How to do horizontal block traction correctly

What is horizontal block thrust

The horizontal block deadlift is a strength exercise to develop the muscles of the back, which is performed on a block trainer. It is also called the pulldown pull and simply the abdominal pull.

For its implementation, a V-shaped or wide handle clings to the lower block, a person sits on a bench, puts his feet on special stops and, bending his elbows, pulls the handle to his stomach.

What is good about the traction of the horizontal block

This exercise loads the latissimus dorsi, the mid-trapezium, and the extensors of the spine even better than pulling the upper block to the chest - an exercise that is often used to pump the back and prepare for pull-ups.

Rows to the abdomen also provide a load on the biceps of the shoulders, bending the elbow, and pumps the extensors of the spine - the muscles on the strength of which depends on the health of your back and the ability to take large weights in exercises such as deadlifts and squats.

In addition, this movement is as simple and comfortable as possible, does not require a long learning curve and is suitable even for absolute beginners.

With which handle to pull the horizontal block

Most often, the traction of the horizontal block is performed with a V-shaped handle. Due to the narrow grip at the extreme point of the exercise, the elbows are close to the body, which allows you to feel the latissimus dorsi well.

Much less often, a horizontal handle is used, with which you can perform a movement with hands shoulder-width apart. In fact, such a performance is similar to a barbell row in an inclination, which pumps the middle and lower part of the trapezoid slightly better than working on a block.

Canadian bodybuilder and powerlifter Jeff Nippard has suggested that abducting the shoulders at a steep angle during the deadlift increases scapular adhesion, and thus the load on the mid-trapezoid and rear deltas.

Whether to use this option or not is up to you. In any case, the first thing to do is to master the V-grip movement to get a good feel for how your back muscles work.

How to properly pull a horizontal block

Hook the V-handle onto the lower block, sit on the bench and press your feet against the foot platforms.

Grab the handle, straighten and lower your shoulders, straighten your back.

With an exhalation, bend your elbows, bring your shoulder blades together and pull the handle towards your stomach. Lock for one second. With an inhalation, smoothly and under control, return your hands to their original position.

What mistakes should be avoided

Despite the ease of movement, there are several mistakes that can diminish the benefits of the exercise:

Slouching or arched back … Try to keep it level, without rounding or excessive bending in the lower back.
Body swing … Maintain body stability and pull on the handle using muscle strength, not momentum.
Abrupt return of the hilt … The eccentric phase of the movement - when you return the handle to its original position - also loads the muscles. By relaxing in this phase, you take the load off your back and arms.
Raised shoulders. If you raise your shoulders to your ears and keep your shoulder blades straight, your lats and traps will work much less than your biceps. As a result, the exercise will not give the desired effect. Watch the position of the shoulder blades and concentrate on the work of the back muscles.

How else can you pull the horizontal block?

If the block machine is busy or you are exercising at home, you can do this movement in a different way.

In the crossover

Hook the handle onto the lower block of the crossover, sit on the floor, put your feet on the racks and perform a pull to the stomach, observing all technical points.

You can also sit on the bench and adjust the treadmill so that the cable is at waist level.

Traction of the horizontal block in the crossover

With expander

Sit on the floor, throw the expander over your legs and pull the ends towards your stomach. You can also hook the rubber band onto a stable support at abdominal level and perform the movement while sitting in a chair.

How to add horizontal block deadlifts to your workouts

If you are doing splits, do the horizontal block deadlift on the day of your back workout, combining it with other lat and trapezoidal movements: upper block deadlifts, pull-ups, and bent-over barbell rows.

If you are pumping your whole body in one workout, do the row of the lower block once a week, and on other days use other back exercises. This approach will harmoniously pump all back muscles and provide them with a variety of stimuli for growth.

Do the exercise 3-5 sets of 10-12 times with 70-75% of the one-rep maximum - a weight with which you can move only once.

In order not to calculate percentages, you can navigate by sensations: choose a weight so that you can complete 10 repetitions, but the last 2-3 times in the set were really hard. If you finish 10 times and you still feel good, add a couple more reps. If this does not help, increase the weight.