Sumo Deadlift Isometric Hold

Approach the bar taking a wide stance where the shins are vertical and the knees are a few inches wider than shoulder width. With the feet slightly turned out, grab the bar with both hands shoulder width apart. Feel free to wiggle your hips closer to the bar to take out any excess space and create more tension between you and the weights. There should be a few inches between the knees and the arms. Once you are in position, establish your grip by “Snapping the bar in half.” We are going to imagine we are breaking 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 weight plates.

Once you are fully engaged and super tight, pull the bar off the ground until the plates are a few inches off of the ground. Actively try to open the knees while pulling the bar into your shins. 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.