This article will layout one of my favorite deadlift variations for breaking past a plateau.
The isometric deadlift is not a a beginner movement. It’s application will be used to break past a “sticking” point in your maximal effort Deadlift.
Pin Height if this is your first time attempting the isometric deadlift— please keep your pins right at knee height. The bar should be in its isometric position below knee height. As you become more comfortable with this movement, please adjust the pins to the point in which your maximal effort deadlifts breakdown
The Movement when first attempting the isometric deadlift into racks- you must focus on how much force you can generate (with proper form) into the pins. The key is to pull has hard as you can for 2-3 seconds then reset. This can be done with conventional and sumo stance. Take a moment before starting your second rep, then accelerate and keep accelerating as you pull into those pins again.
How To Program this movement should be considered dynamic effort. I would not suggest going over 75% of your 1 rep max for this movement. The goal is to use moderate weights with perfect form and limited rest intervals. I would start with a 3 week wave of isometric deadlifts:
week 1- 40% of 1 rep max. 5 sets x 3 reps with a 3 second isometric on EACH rep.
week 2- 50% of 1 rep max. 5 sets x 2 reps with a 2 second isometric on EACH rep.
week 3- 60% of 1 rep max. 5 sets x 2 reps with a 1 second isometric on EACH rep.