Isometric Training:

Isometric training exercises are unique for several reasons. First, they are the only

type of exercise where the type of muscle contraction is identified by name. Many

times we hear people wanting to compare plyometric training with isometric training,

and weight training with isometric training, but to do so is not practical. This is

because you are trying to compare a type of exercise (weightlifting and/or plyometrics

and/or cardio etc) with a type of muscle contraction.

Weightlifting and plyometrics, as well as cardio exercises for that matter, primarily

involve concentric and eccentric muscle contractions. Isometric exercises, have, well,

isometric contractions, which as you may already know, are a type of muscle

contraction where muscle undergo tension but do not change length in any direction.

Isometric exercises are also unique in that they are generally much safer than other

types of exercises. Sometimes this limits their effectiveness, while other times it

enhances it. And up until recently, many people associated isometric training with

weights only as the resistance aid and this also minimized their effectiveness.

But with new resistance tools, such as resistance bands, and more creative exercise

strategies, isometric training is proving every day that it can target those hard to get

at muscles very effectively that other strategies simply cannot.

But for the purposes of this article, we are only going to show you some of the age-old

isometric exercises that your parents were probably taught. The modern day version,

with resistance bands, and unique athlete positioning will have to wait!

Isometric biceps curl with weight

Take a 20 pound weight and perform a biceps curl and hold a position halfway

between the repetition for 10 seconds. The length of your biceps muscle doesn‟t

change during this time. A force is still being applied while the muscle works to hold

the position.

Bench Press

Get on a weightlifting bench and grab hold of the bar with whatever weight you are

comfortable with. Lower the weight to a point in your repetition where you feel you

are at your weakest. Hold the bar at that position for 7-10 seconds.