Deadlift, conventional
Back
Description
Conventional deadlift on the barbell bar. The isometric hold targets the erector spinae, gluteus maximus, hamstrings, and quadriceps, with feet at hip width and hands just outside the knees.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet hip-width apart, toes pointed slightly outward.
3. Grip the bar with an overhand grip, hands just outside the knees, shoulders directly over the bar.
4. Position the hips back, chest up, and back flat with a neutral spine.
5. Drive through the heels and apply maximal isometric force against the bar.
6. Maintain full-body tension with engaged lats, squeezed glutes, and a braced core throughout the hold.
2. Stand with feet hip-width apart, toes pointed slightly outward.
3. Grip the bar with an overhand grip, hands just outside the knees, shoulders directly over the bar.
4. Position the hips back, chest up, and back flat with a neutral spine.
5. Drive through the heels and apply maximal isometric force against the bar.
6. Maintain full-body tension with engaged lats, squeezed glutes, and a braced core throughout the hold.
Breathing
Inhale and brace the core before initiating the lift. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on pushing the floor away rather than pulling the bar. Keep the bar close to the body and maintain a rigid, neutral spine.
Contraindications
Not recommended for individuals with lumbar disc herniation or chronic lower back pain.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.75% |
| Tech coefficient | 1.0 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.75 (Back)
- ktech = 1.0