You can do this protocol using a neutral, wide, or underhand grip. I like to use a different grip each time to create a different stimulus. The isometric is performed at the bottom position because this is the point of the ROM where most people cheat.
Here's how to do it:
- 7 Mid-Range Partial Reps
- 7-Second Isometric Hold, bottom-range (full contraction)
- 7 Full Range of Motion Reps
related posts
Tip: Build Your Butt With Bands
This isn't one of those newbie band exercises either. It's an advanced strength move. Take a look.
Fasted Cardio Eats Muscle
When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.
Deadlift Basics: Grip & Stance
Master the basics before you pile on the plates! Here's a quick video tutorial to help beginners get their deadlift stance and grip right.
Tip: Do The Double Pause Squat
Fix your technique and turn up the time under tension with this brutal variation.