Deadlift with Below-Knee Isometric

Deadlift with an isometric hold below the knees: you train the position out of the floor.

• Compound
• Barbell
• Advanced

How to do it

• Stop the bar below the knees and hold for 2–3 s with a neutral back before continuing
• Keep the load against your legs and your back neutral from the pull off the floor
• Push the floor away with your feet and extend hips and knees together

Sets, reps and tempo

Ranges: 3–6 reps for strength · 5–8 for hypertrophy · 1–3 RIR

Tempo: Pull off the floor, hold 2–3 s below the knees without losing position, and rise with intent

Common mistakes

• Pulling with the back before the legs
• Letting the hips rise while you hold

Muscles worked

Primary

• Hamstrings
• Glutes
• Back

Secondary

• Erectors / lower back
• Traps
• Forearm

Alternatives

• Conventional Deadlift
• Romanian Deadlift
• Barbell Row
• Hip Thrust