Conventional Deadlift Isometric Hold

Approach the bar with the feet about hip width apart with the bar over the mid foot. Grab the bar evenly with each arm at shoulder width. Your hands should be wider than your feet so your legs will fit inside the width of your arms. Hold onto the bar and wiggle your hips down and back until your shoulders are directly over the bar, chest is facing forward, and your back is tight with a neutral spine. “Snap the bar in half” by driving the elbows back, putting more force into the pinky’s. This will protect your back by tightening the lats to avoid rounding in the spine and creating more whole body tension. Pull tight on the bar before lifting to take the “slack” out of the bar. You will hear a click where the bar pulls up on the center hole of the plates. Once you are fully engaged and super tight, drive the hips forward while pulling until the plates are a few inches off the floor. Your spine should be neutral (or in a visibly straight line). You can drive the bar into the shins if need be. This may be uncomfortable for the first time but eventually it will be painless when you become used to the exercise. Hold for the designated time and lower the bar under control when you are done.

Trainer Tip: These are fantastic for working sticking points and can be more beneficial than pause deadlifts for addressing these sticking points as you spend more time under tension this way. These are intense and are great ways to reinforce positioning as well.