Block Usage for Weightlifting

Block Usage…. Height Difference Matters

Blocks can be a great tool for a lifter to use. But the varying heights can lead to confusion, as they drastically change the training stimulus. So here we are going to break down what the differences are and how they impact training. To begin, let’s define what the different heights are.

High Block. This is a height where the bar should be set from above knee to mid-thigh height, with closer to above knee being preferable.

Block. This is a height where the bar should be set at the blow knee position.

Low Block. This is the usage of a block 2.5-4” high.

Next, we need to discuss proper set up and execution. Regardless of the height, we want to treat the lift as if we were executing it from that same hang position: in other words, if we were to take the blocks away, it should look as if you were set up for a proper hang rep. A common flaw is to set up with the bar and an inch or two away from the body, and then lower the knees forward to the bar. This is not how one would set up for a hang rep, ergo this is not a good set up off of the blocks.

After we establish the proper position, we need to establish proper tension. We want to make sure the feet have solid contact with the ground, the back is in proper extension and the legs have the tension in the right area (from blocks the hamstrings will be more loaded, from high block the quads will be more loaded). After we establish this tension, it is imperative to drive off the blocks from a dead stop. Employing a dynamic start off the blocks (even for those who use it off of the floor) removes a big portion of the training response we want to get from blocks, as well as creating false movement patterns that will never be replicated in a full lift. Yes, with the dynamic start it is easier to overload the lift and push maximal load, however the carryover from a block lift like that to a floor rep is slim to none (in my experience).

Now let’s look at the different heights and see when and why we chose them.High block. These are traditionally used when one wants to focus on the speed of the get under. From this position we are unable to preload the hamstrings, so the amount of power output will be inhibited. Due to this, success is determined by how rapidly one can change direction. For lifters who have a ton of second pull, but a slow sit these are an optimal tool. A secondary use is to overload the lift for those who struggle with the transition from below knee to above knee.  These will not provide a stimulus to correct that weakness, but they will allow such a lifter to lift well past their max from block/below knee or floor. This allows them to be able to work with maximal loads while they work with sub maximal on their weaker positions. This is a good way to help make sure that the technical gains can carry over to maximal load, as they will be able to maintain a feel for such weights.

For programming purposes these are also good (especially for pulls) when you know a lifter has tired hamstrings from previous sessions or is dealing with a posterior chain injury. For pulls they also help make it easier for a lifter to focus on more leg drive on the finish.

Block. These are traditionally used for those who need to work on the finish of the pull. Often times a poor finish to the pull is due to a weakness in the below knee position, mostly due to inability to properly load the hamstrings. The blocks allow us to A) take the time to set up in proper positions without having to worry about the isometric hold and B) learn how to generate power from the hamstrings from a dead stop (thus the dynamic start being antithetical to what we are looking to achieve). As a lifter gains proficiency on these, they can start to handle loads close to or above what they can achieve from the floor or below knee. At this point it is time to ditch the blocks and return to those positions. Though some lifters may benefit from regular bock usage, we often stop using them as we get closer to competition.

For programming purposes, these are a great way to overload pulls with minimal posterior chain fatigue the session shortly after. They are also a good way to be able to work on lifts with a tired first pull.

Low block. Not often used, these are a great tool for those who have hamstring and/or thoracic issues that prevent them from setting up and coming off of the floor in proper positions. Normally we will do pulls or deadlift from these, with the goal of learning the feel for the proper back positioning and using that to transition from the floor. For those who may take some added time to learn this, we will perform cleans or snatches from these as well.

Blocks can be a great tool to help push the 1 Rep Max Snatch or Clean. Hopefully the information here allows you to determine what is most needed for you.