Block Pull vs Smith Machine Deadlift
FR : Soulevé de terre sur blocs ↔ Smith Machine Deadlift
Swapping Block Pull (Barbell) for Smith Machine Deadlift (Machine) retains 100% overlap; expect externally braced cam track. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Barbell → Machine
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Block Pull for Smith Machine Deadlift.
| Muscle Group | Block Pull | Smith Machine Deadlift | Leverage Shift |
|---|---|---|---|
| Hamstrings | Primary (28%) | Primary (28%) | Matched |
| Glutes (Gluteus Maximus / Medius) | Primary (25%) | Primary (25%) | Matched |
| Lower Back (Spinal Erectors) | Primary (20%) | Primary (20%) | Matched |
| Quadriceps | Secondary (12%) | Secondary (12%) | Matched |
| Traps (Upper & Mid Trapezius) | Secondary (8%) | Secondary (8%) | Matched |
| Forearms & Grip | Secondary (7%) | Secondary (7%) | Matched |
Load & Volume Conversion: Block Pull → Smith Machine Deadlift
Worked weight heuristic: a 100 kg set on Block Pull (Barbell) maps roughly to 115 kg on Smith Machine Deadlift (Machine; 5 kg jumps, curve: cam-matched resistance across sticking points). Calibrate set 1 at RPE 8 so e1RM history for Block Pull remains unskewed. Zero anatomical muscles are dropped between Block Pull and Smith Machine Deadlift; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth. | Hernández-Belmonte (2023) | PubMed 37535335 ↗ |
| Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study. | Iversen (2017) | PubMed 28628370 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37877099 ↗ |