Isometrics
Isometric exercise or "isometrics", also known as isotension or dynamic tension has been around for ages. Many martial arts groups as well as yoga have used different aspects of it for years, but Charles Atlas brought them into the forefront with the comic strip of the weakling kicking sand in the bully’s face many of us admired in magazines and comic books.
Isometrics are a type of strength training where the joint angle and muscle length do not change during contraction, whereas when you have a concentric and eccentric contraction, there is an acceleration and deceleration. Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force or are held in a static position while opposed by resistance.
An isometric movement is a movement in which no movement occurs. An example is holding a weight in a semi-contracted and motionless state for a period of time. Another example is pushing on an immoveable object for a given period of time. Many of you have probably done the trick where you stand in a doorframe and with your hands by your sides, you press out again the doorframe as if you're doing a partial lateral raise. You continue to push against the immoveable door frame for 30-45 seconds, and upon releasing the pressure, your hands tend to "float" up into the air. This is an example of an isometric movement. Isometric exercises have several benefits for both strength athletes and bodybuilders.
Pros |
Cons |
Uses purely muscles |
Hard to track gains |
Prevents damage to joints or tendons |
Limited number of exercises |
Can be done almost anywhere, even in the car |
Can’t gauge what kind of weight or resistance your using |
Exercises
Biceps-single arm flex hold, towel curl
Triceps-single arm push, towel push over and under hand
Back- towel pulls, static pull-ups hold
Shoulders-Doorway push, ball holds
Quads- wall-sits, lunge holds
Chest- hand flex, static push-ups
Abs-abdominal flex holds, leg lift holds (with ball)
Tips-
When doing holds try to use a stopwatch or clock and write down the time and if using weights how much. If you have a partner, the towel pulls and curls are a great finisher even for the strongest lifters after a tough workout.
…For more information and tips, check my website, www.chadamartin.com.