What equipment do you need for the isometric deadlift?

You need barbell to do the isometric deadlift.

What is a good isometric deadlift?

For men, a good isometric deadlift is about a 360 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 190 lb and elite lifters pass 552.5 lb. For women, the standards run from about 95 lb to 345 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Isometric Deadlift

How to do the isometric deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.

1Set the bar at a fixed height or pull against an immovable object; create maximal tension through your hamstrings, glutes, and back without movement
2Brace your core and squeeze your shoulder blades as if you're performing a full deadlift
3Hold the contraction for the prescribed time while maintaining perfect posture

Common mistakes

Don't round your back or relax your core during the hold
Avoid jerking or bouncing against the immovable load; focus on sustained tension
Don't hold your breath; use the Valsalva manoeuvre cautiously and breathe between sets