WHAT ARE ISOMETRICS AND WHY ARE THEY USED?
So, let’s start off with a very simple explanation, and if you like the sound of that we can delve deeper. Simply put; an isometric exercises is when a static position is held…not too complicated and a very simple way to gain strength. Shown in figure 1.
So now let’s look a bit deeper. An isometric exercise is when a static position is held, there are two major ways in which to execute this. The first way in which you can implement this is to have the individual yielding (resisting an object, load or gravity such as holding at the bottom of a squat or a plank). The second method is known as overcoming(pushing or pulling against an immovable object, an example is pulling a deadlift into the safety pins on a rack, and continuing to pull even though the load will not move).
So why would you use isometrics and which do you choose?
Yielding isometrics tend to be held for longer periods such as 20-60 seconds, they are generally implemented for more of a hypertrophic(muscle size increase) response. This is also beneficial for beginners looking to increase muscle control and learn positions or rehabilitation. Sports athletes would use these sometimes during the immediate pre season training period, to let their connective tissue have a break. Likewise mid season they could be utilised to rehabilitate or strengthen weaknesses. But for the general population, by which I mean 75% of us, we could utilise these when looking to overcome muscle imbalances. An example of this is holding a split squat position for 30 seconds each leg, or holding a single arm plank. When it comes to exercise you always hear “form is key” and this means understanding the pattern of an exercises and how to correctly execute it. This can reduce likelihood of injury. Yielding isometrics can be one of the best (in my opinion) methods of helping people to understand correct positions and body awareness (google neuromuscular coordination to learn moppet about this). An example of yielding isometrics can be seen in video 1.
The second variation known as overcoming isometrics will generally be used by those looking to elicit maximal strength responses. These positions are held from 3-6 seconds as you are applying maximal force production, against an immovable object and this quickly becomes fatiguing. Those looking to gain serious strength will utilise this, however a firm understanding of resistance training is needed before implementing these. They are highly fatiguing as mentioned above but will also be rewarding and can be utilised well with contrast training. An example would be, pulling a deadlift into the pins or safety bars set at any point you have identified as weak in your deadlift. Once you hit that point where the pins are placed, holding it for 6 seconds, pulling/pushing with 100% force. As seen in video 2.
What are the benefits and drawbacks?
Pro’s:
Time efficient
Facilitates key positions for gaining strength, muscle size and avoiding injury
A coach can easily spot any weakness
Builds against imbalances
Improve connective tissue quality without large amounts of dynamic work
Con’s:
Best to be done under supervision of a trained coach to ensure optimal positions and patterns
Highly fatiguing on central nervous system
If incorrect positions are held further imbalances can occur
Summary
Isometrics have been around for as long as time it seems, there is written documentation of them being used by 12th century monks . More recently this is covered by, The Fundamentals of Special Strength-Training in Sport (Verkhoshansky) as well as Louie Simmons from Westside Barbell. Utilise them in your training but do not rely on them, they are a tool to assist on your journey.
Example Protocols
Meanwhile I have typed up just a few examples of upper and lower body, isolated and complex isometrics. These are not to be used as a stand alone program but used to assist as part of a training program.
Yielding isometrics:
Split squat x 30 seconds each leg
Rest 30 seconds between each leg
3 sets
Straight arm Single arm press up position with wide feet x 30 seconds each arm
Rest 30 seconds between each leg
3 sets
Single leg hamstring bridge x 30 seconds each leg
Rest 30 seconds between each leg
3 sets
Chin up hold chin above bar x20 seconds
Rest 2 mins
3 -5 sets
Overcoming isometrics:
Overcoming Iso Deadlift against pins x3-6 seconds
Rest 2 mins
5 sets
Overcoming bench press against pins x3-6 seconds
Rest 2 mins
5 sets
Overcoming back squat against pins x3-6 seconds
Rest 2 mins
5 sets
Overcoming bent over row against pins x3-6 seconds
Rest 2 mins
5 sets
