Hit a deadlift plateau? Getting stuck at the same point on your deadlifts? The isometric pinned deadlift can help.
Isometric Pinned Deadlifts aren't just another exercise to add to your routine; they're for someone getting stuck in a certain spot or looking to break past a plateau.
By integrating isometric pinned deadlifts into your training, especially after heavy squats or deadlift sessions, you can push past those stubborn sticking points and unlock new levels of strength.
How to implement them
To integrate this exercise into your training, I recommend following a simple 2-week wave pattern and using this as an accessory after your heavy squat or deadlift.
The key of this movement is to exert as much power as possible into those pins— aka trying to pull the rack off the ground
WEEK 1
30% of your 1 rep max on deadlift (pin 3)
Perform 4 sets x 3 reps with a 1 sec pull into the rack
WEEK 2
40% of your 1 rep max on deadlift (pin 4)
Perform 3 sets x 2 reps with a 2 sec pull into the rack
Whether you're an experienced lifter or someone looking to dial in their technique, this deadlift variation can be a total gamechanger!
