What are Pulling Blocks?
When the current rise in weightlifting popularity in America occurred a few years ago it was only a short time thereafter that equipment manufacturers, both large and small, flooded the market with jerk blocks. Because the Chinese were the darlings of international lifting at the time and were known to use jerk blocks, they immediately became a hot item. Never mind that pulling blocks had long been a staple item for both technique and strength and improvement among knowledgeable coaches, none of whom apparently had input with equipment manufacturers. The only company to mass produce and market pulling blocks was DC Blocks which was owned by two-time Olympian, Derrick Crass. The rest had no clue.
Pulling blocks allow the barbell to be placed at a variety of heights so that the lifter can specialize on specific segments of the snatch, clean or pulls that are in need of technical remediation or strength development.
The Pull as 3 components
For both the snatch and clean, biomechanists have broken the pulling motion down into three components: the first pull (from floor to knees), the transition (from knees to power position, and the top pull (from power position to the full extension and shrug). Each component must be mastered (technically) and doing so will allow for a smooth transition between components, and the speediest pull possible.
If the first pull is performed incorrectly, the transition cannot be executed properly and the top pull will not develop maximal speed. Even if the first pull is executed correctly the transition can be incorrect due to lack of technique or muscular weakness and thus the top pull will be compromised. If either the first pull or the transition or both are not executed properly the top pull will suffer. Ideally all three must be balanced to a certain degree both technically and strengthwise.
Technique vs Strength (2 scenarios)
As an example of technique remediation, if the lifter has difficulty moving the bar from knees to power position, the bar can be placed at knee height and the athlete can work on this component without having to deal with fatigue resulting from the first pull that might interfere with technical learning and execution.
As an example of strength remediation, the lifter can achieve the power position correctly but the bar does not achieve adequate speed due to weakness of the trapezius and arms. Placing the bar at power position and concentration on snatches, cleans and pulls from this starting point will enable strength to develop in the appropriate structures.
Starting position of the bar
When executing the top pull off blocks, the athlete should position him or herself so that the angles at the ankles, knees and hips are identical to those from which an optimal vertical jump can be launched. The position of the bar in relationship to the thighs or hips is then dependent upon the relative lengths of the arms and torso. Too many silly coaches are trying to get everyone to pull from the hip crease because they see international lifters doing so. Most beginners learning technique are not developed like elite athletes and in many cases do not have identical limb length ratios.
Weaning off blocks
An athlete can develop great proficiency from one position off the blocks and develop a false sense of power. I think many of us have encountered lifters who were super when lifting off blocks, but much more ordinary when lifting from the floor. These “specialists” need to wean themselves off of block usage. This should happen when the technique comes into balance with the rest of the pull and especially during the pre-competition mesocycle. This is true of all remediations. Once a problem is resolved, the lifter needs to spend more time on the performance of the classic movements.
The Return to Blocks
Most lifters that are technically proficient and balanced strengthwise will employ blocks the least and this is especially so prior to competition. A lifter returning to training after a layoff or injury recuperation may need to employ blocks in order to bring weak areas of the pull back into balance.
The lifter should always keep in mind that blocks, like straps and jerk blocks, are an aid to bring the body back into balance in order to perform full lifts. There are no blocks in competition and training for competition should mimic those conditions.