The Ultimate Guide to Deadlift from Blocks vs Floor: Which One Reigns Supreme?

The deadlift is a cornerstone exercise for building strength, power, and muscle. It’s a compound movement that works multiple muscle groups simultaneously, including the back, glutes, hamstrings, quads, and core. But when it comes to deadlifts, there’s a debate raging: should you pull from the floor or from blocks? Both methods have their advantages and disadvantages, and the best choice depends on your individual goals and limitations. This blog post will delve into the nuances of deadlifting from blocks versus the floor, helping you decide which method is right for you.

The Case for Deadlifting from the Floor

Deadlifting from the floor is the traditional way to perform the exercise. It’s considered the most challenging variation, as it requires you to lift the weight from a lower starting position, engaging more muscles and increasing the range of motion.

Here are some of the benefits of deadlifting from the floor:

• Increased Range of Motion: Starting from the floor allows for a full range of motion, which helps to develop greater strength and flexibility in the hips and hamstrings.
• Greater Muscle Activation: Lifting from the floor requires more muscle activation, particularly in the glutes, hamstrings, and lower back, leading to greater muscle growth.
• Improved Functional Strength: Deadlifts from the floor mimic real-life movements such as lifting heavy objects, enhancing functional strength and power.
• Enhanced Core Stability: The increased demand on the core during floor deadlifts promotes stronger core muscles and better overall stability.

The Case for Deadlifting from Blocks

Deadlifting from blocks is a variation that involves starting the lift with the barbell elevated on blocks. This modification can be beneficial for several reasons:

Here are some of the benefits of deadlifting from blocks:

• Reduced Stress on the Lower Back: Starting from a higher position reduces the stress on the lower back, making it a more comfortable option for individuals with back pain or limitations.
• Improved Starting Position: The elevated starting position allows for better hip and back positioning, reducing the risk of injury.
• Increased Focus on the Pull: By removing the initial “off the floor” phase, you can focus more on the concentric (lifting) portion of the lift, allowing for heavier weights and improved power output.
• Greater Flexibility in Programming: Deadlifts from blocks can be used to target specific muscle groups or to create variations in your training program.

The Pros and Cons of Each Method

Deadlifting from the Floor:

Pros:

• Full range of motion
• Greater muscle activation
• Improved functional strength
• Enhanced core stability

Cons:

• Increased stress on the lower back
• Potential for injury if proper form is not maintained
• More challenging for beginners

Deadlifting from Blocks:

Pros:

• Reduced stress on the lower back
• Improved starting position
• Increased focus on the pull
• Greater flexibility in programming

Cons:

• Reduced range of motion
• Less muscle activation
• May not be as functional as floor deadlifts
• Can be more challenging to maintain proper form

Factors to Consider When Choosing a Method

The best way to determine which deadlift variation is right for you is to consider your individual goals, limitations, and training experience.

Here are some factors to consider:

• Injury History: If you have a history of back pain or other injuries, deadlifts from blocks may be a safer option.
• Training Experience: Beginners may find it easier to start with deadlifts from blocks and gradually progress to floor deadlifts as their strength and technique improve.
• Training Goals: If your goal is to maximize muscle growth, deadlifts from the floor may be more effective. If you’re looking to increase power and strength, both variations can be beneficial.
• Personal Preference: Ultimately, the best method is the one that you feel most comfortable and confident performing.

How to Choose the Right Method for You

Here’s a simple guide to help you decide:

Choose Deadlifts from the Floor if:

• You’re looking to maximize muscle growth and functional strength.
• You have no history of back pain or other injuries.
• You have some experience with deadlifting.

Choose Deadlifts from Blocks if:

• You have a history of back pain or other injuries.
• You’re a beginner or have limited experience with deadlifting.
• You’re looking to focus on the concentric portion of the lift and increase power output.

Tips for Performing Deadlifts from Blocks and the Floor

Deadlifts from the Floor:

• Set up the Bar: Place the barbell on the floor about a foot away from your shins.
• Foot Placement: Stand with your feet hip-width apart, toes slightly pointed outward.
• Grip: Use a double overhand grip, with your hands slightly wider than shoulder-width apart.
• Hip Hinge: Hinge at your hips, keeping your back straight and core engaged.
• Pull: Drive through your hips and legs, keeping your back straight and core tight.

Deadlifts from Blocks:

• Set up the Blocks: Position the blocks so that the barbell is at a height that allows for a comfortable starting position.
• Foot Placement: Stand with your feet hip-width apart, toes slightly pointed outward.
• Grip: Use a double overhand grip, with your hands slightly wider than shoulder-width apart.
• Starting Position: Stand with your feet under the barbell, hips slightly lower than your shoulders.
• Pull: Drive through your hips and legs, keeping your back straight and core tight.

The Bottom Line: It’s All About Finding What Works Best for You

Whether you choose to deadlift from blocks or the floor, the most important thing is to prioritize proper form and technique. Focus on engaging the correct muscles, maintaining a neutral spine, and lifting with a controlled movement.

Remember, both variations have their advantages and disadvantages. Experiment with both methods to find what works best for your body and goals. Be sure to listen to your body and adjust your training accordingly.

What You Need to Know

Q: Is it better to deadlift from blocks or the floor for beginners?

A: Deadlifting from blocks is generally recommended for beginners as it reduces stress on the lower back and allows for a more comfortable starting position.

Q: Can I switch between deadlifts from blocks and the floor?

A: Yes, you can switch between variations based on your goals and training needs. For example, you might use deadlifts from blocks for your heavier sets and floor deadlifts for your lighter sets.

Q: How high should the blocks be for deadlifts?

A: The height of the blocks should be adjusted so that the barbell is at a height that allows for a comfortable starting position with a neutral spine.

Q: Are there any other variations of the deadlift?

A: Yes, there are many variations of the deadlift, including sumo deadlifts, Romanian deadlifts, and rack pulls. Each variation targets different muscle groups and offers unique benefits.