I have quick question, what’s the difference between these two deadlift isometrics:
1.) you load a bar , lift it a very short range and than you pull against a pin as hard as you can. (For example the pin is below the knee and that’s your sticking point)
2.) you load a bar with so much weight that it is sure that you can’t lift it and than you pull as hard as you can.(for example the bar lays on a pin below knee.)
1 is functional isometrics 2 is overcoming isometrics
Both are fairly similar in that they have their greatest impact on concentric strength (whereas holding a weight art a point in the range of motion is best for hypertrophy and eccentric strength).
The former is a bit superior especially when it comes to learning to “beat the sticking point” because its dynamic structure is similar to a sticking point (dynamic phase preceding the stoppage of the bar). It also has a slightly better transfer to concentric strength and has the advantage of being more measurable.
The later has the advantage of being less neutrally and energetically draining.