Pins vs Boxes

 

 BY DAVE TATE

My program called for pin-pulls, but considering I’m doing these for hypertrophy instead of pure strength, I went with pulls off blocks instead. There’s a BIG difference between pin pulls and pulls off blocks in how the bar and movement acts. For example:
1. When pulling off blocks, the bar will flex exactly the same as if you were pulling off of the floor. The first point of contact when pulling on the bar is the plate.
2. When pulling off pins, the first point of contact is the pin you’re pulling off, so there will be less flex in the bar. The flex will not be the same as if pulling from the floor and the bar flex is extended to the plate instead of the pins.
3. Pulling off blocks makes it easier to get the bar where you want it to be when you pull. The bar rolls the same as if it was on the floor.
4. If pulling off pins, you have to make sure your body is positioned correctly because the bar doesn’t roll well on the pins (it slides). This usually means you need to step back off the bar some.
5. Pulling off blocks is also easier on your bar, than being slammed against pins.
There are advantages and disadvantages to each based on what you’re trying to build, where your sticking point is and what you have to work with. I have the option of both, and the safer alternative for me is to pull off blocks and allow the bar to have a more natural flex when pulling – especially when pulling for reps.
If I was working with a lifter who was dealing with a specific sticking point, I’d rather have them work off pins to make it harder to pull through. If it’s for hypertrophy, high reps or technical work, I’d have them pull off blocks.
The chains made this even better because it took much of the stress off the lower back, but pounded my upper back at the top. This is exactly what I was looking for.