How to do a block deadlift to build your back and avoid damaging your shoulders

What is the thrust of the upper block

This is a multi-joint movement that is used to pump the muscles of the back and shoulders.

The exercise is performed on a block simulator "vertical pull" or "pull from above". The most commonly used straight handle (as in the video), but sometimes a V-shaped or rope handle is also used.

Also, the movement can be performed in a crossover simulator or with resistance bands, if you attach them to a horizontal bar or a door.

What Good Is Upper Block Deadlift

The pulldown is a popular exercise among strength athletes as well as bodybuilders and fitness enthusiasts. It has several important benefits.

Effectively pumps the upper body

During this exercise, several muscle groups work at once A Comparative Analysis and Technique of the Lat Pull-down.

The lats receive the main load - large flat muscles, which are responsible for all traction movements. It depends on them how wide and powerful your back will look and whether you can pull up.

Also, the thrust of the upper block loads the posterior bundles of the deltoid muscles, often lagging behind in strength from the front and middle deltas, pumps the biceps of the shoulder, rhomboid and trapezius muscles.

To a lesser extent, the pectoral, large and small round and supraspinatus muscles, triceps, brachialis and brachioradialis muscles are involved in the work.

Thus, the thrust of the upper block loads almost the entire upper body to one degree or another.

Prepares the body for pull-ups

Pull-ups work your back muscles better ACE ‑ SPONSORED RESEARCH: What Is the Best Back Exercise? than the thrust of the upper block. However, this is a complex movement that not every person can perform.

Rows help to strengthen the muscles of the back and arms and prepare the body for pull-ups. Moreover, it is suitable for people of any level of training and does not require a long study of technology. It is almost impossible to get injured while doing this exercise.

Improves Brain-Muscle Communication

Unlike pull-ups, when doing a row of the upper block, you have a better feel for your back muscles - you can feel how they tighten during the exercise.

This is useful for both beginners and experienced athletes: focusing on muscle work during exercise has a positive effect on hypertrophy. That is, it helps to build muscle faster.

Can the thrust of the upper block harm

The pull of the upper block can be done in different ways: to the chest or behind the head. The first option is safe. If you do it incorrectly, then you will simply put less stress on the target muscle groups.

But the deadlift is not considered the best variation for the health of the shoulders and neck. First, during its execution, many people tilt their head and stretch their neck forward, trying to reach the top of the trapezoid with the handle. When working with large weights or pre-existing problems with the cervical spine, this movement can result in injury.

Second, when the pull is done behind the head, the shoulders are not only brought to the body, but also rotated inward. This movement reduces the space between the internal structures of the shoulder - the bony process of the scapula and the tendons of the supraspinatus muscle. Repetitive stress in this position can cause inflammation and pain in the shoulders.

In addition, constant head pulling increases the risk of shoulder instability. This often leads to soft tissue injuries such as the rotator cuff muscles, cartilage and joint ligaments.

The head pull can be safe if you can keep your shoulders from twisting inward. However, this technique requires sufficient mobility of the shoulders and upper back, which not every experienced athlete has, let alone beginners.

Moreover, the head pull is only slightly better than the Electromyographic analysis of three different types of lat pull-down in loading the posterior delt bundles than the chest pull. Otherwise, the load in these two variations practically does not differ.

Since the pull behind the head is potentially dangerous, we will only talk about the technique of pulling the upper block to the chest.

How to properly pull the upper block

How to get in the right position

Sit on a machine bench, bend your knees at right angles, press them against the pillows, and your heels against the floor. This is necessary so that your body is as stable as possible, and the pelvis does not come off the seat while driving.

If the height of the bench does not allow you to lower your heels to the floor, put pancakes from the bar under your feet.

Stretch your arms up and grab the handle of the simulator with a straight grip one and a half times wider than your shoulders. This grip is better than other Effects of grip width on muscle strength and activation in the lat pull-down pumps the latissimus dorsi, trapezium, biceps and supraspinatus muscles.

Lower your shoulder blades and arch your upper back slightly so that your chest faces up. It is important to bend precisely at the top, not at the lower back, which should remain in a neutral position.

How to make movement

As you exhale, bring your shoulder blades together, bend your elbows and pull the handle towards your chest. Make sure that your arms drop down to the sides of your body and your elbows point to the floor.

When the handle touches your chest, inhale, begin to straighten your arms until the elbows are fully extended. At the top of the exercise, lower the shoulder blades again, bend in the thoracic spine and perform the next repetition.

Do all phases of the exercise smoothly and under control.

What mistakes should be avoided

Using inertia

Bending back sharply, you not only lose some of the load, but also risk injuring your back.

If a slight bend during the deadlift gives you a better feel for your back muscles, do it. But at the same time, perform the movement itself smoothly and under control, without swinging and jerking.

Bringing the elbows forward

The more your shoulders are pulled forward, the less load your lats receive. Keep your elbows to the sides, take them forward no more than 10-15 °.

Lack of control over the second phase

The eccentric phase - when you straighten your elbows back to the starting position - is just as important as concentric. If you do not control it, but simply release the handle so that it returns to its place under the weight of the block, you greatly reduce the load on the muscles and the effect of the exercise.

Make sure that both phases of movement take 2-4 seconds.

Limited range

By pulling the handle only to the level of the face, you reduce the load on the muscles and prevent the lats from working properly. Perform the movement until it touches the chest, at least to the level of the collarbones, but not higher.

How to diversify the thrust of the upper block

There are several variations on this exercise. You can alternate between them in your workouts to focus on different muscle groups and provide the body with an unusual stimulus.

Straight grip twice as wide as shoulder width

This grip loads the Electromyographic analysis of three different types of lat pull-down on the latissimus dors slightly better than the narrower, but worse, biceps and trapezius.

Reverse grip shoulder width apart

Such a grip is worse than Grip width and forearm orientation effects on muscle activity during the lat pull-down loads the latissimus muscles than the straight and wider one, and the load on the trapezium and biceps practically does not grow. It only makes sense to use it for variety - to provide the muscles with an unusual stimulus and push them to grow.

Neutral grip using a V-handle

Such a grip is better than A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down loads the back bundles of the deltoid muscles than a pull with a wide and reverse grip, but worse - the latissimus muscles.

To the face with a rope handle

In the initial phase, the arms work as when using the V-handle, but end the movement to the sides of the body - as if you were doing the exercise with a wide grip.

The rope handle allows you to increase the range of motion of the arms, and therefore the load on the muscles of the shoulders and back, and at the same time keep the body rigid and stable, completely eliminating deflection back.

Attach the rope handle. Grasp it so that the thumbs are directed towards the body, lower the shoulder blades. Pull the handles down while spreading your elbows so that at the bottom, the ends are on either side of your head.

With straight arms

This movement is performed in a crossover with a straight or rope stick. Such traction turns off the biceps of the shoulder from the work, allows you to load and feel the lats well, and also partially uses the triceps.

Grasp the handle with a straight grip wider than your shoulders, step back one or two steps, straighten your arms and slightly tilt your body with a straight back. Lower your shoulder blades and pull the ends towards your stomach, keeping your arms straight. Bring the handle back under control and repeat.

If you are working with a rope grip, grip it with your thumbs pointing towards your body. Take the same starting position as when working with a straight line. Pull the ends towards your belly while spreading them apart.

How to add upper block deadlifts to your workouts

If you train your whole body in one session, do the row of the upper block 1-2 times a week. If you are working in splits, add an exercise on the day of your back pumping. Alternate with other upper body movements.

For beginners and intermediate athletes, the A Comparative Analysis and Technique of the Lat Pull-down is advised to do 1-3 sets of 8-12 reps. That being said, it's worth working at 67–80% of your 1RM, a weight you can pull once. You should rest no more than 1-2 minutes between approaches.

For more experienced athletes, 3-6 sets of 6-12 reps are recommended with a weight of 67-85% of 1RM and a rest of 30-90 seconds.

Keep in mind that these are only recommendations, not clear instructions. You can safely change the number of approaches, repetitions and rest depending on your tasks and the characteristics of the training process:

If you are working on muscle strength, do 3-5 sets of 2-5 reps with 2-5 minutes rest.
If building muscle is a priority, do 3-5 sets of 6-12 reps with 60-90 seconds rest.
To develop strength endurance, do 2–3 sets of 12–15 reps with rests of 30 seconds or less.

In all of the above options, the weight needs to be selected in such a way that you can finish the set with good technique, but it was really hard for you.