Using Muscular Isometric ContractionWhat is isometric contraction? Isometric exercises are those in which the exercising muscle or limb does not move.1 That's the short answer! The longer answer, how best to use isometrics in your workouts, takes just a bit more info.
Using Isometrics in Your Training Isometric contraction is done with the body static. While you can do this without resistance, such as flexing your arms to show off your biceps (or most ab isometrics), the best way is to have some kind of immobile resistance. A bar that can be set to any height is best. That way you can simulate different positions in weight training movements and isolate sticking points to increase your strength. An important point to remember is that the bar is locked in place & you can't see it moving, or any real result from your efforts. So, you must consciously make yourself work as hard as possible at each workout. It's easy to relax: it's hard to give it your all every time. Which is just what you need to do. Keep doing your regular lifts so that you can see yourself progressing. It also serves as a way to test your progress, and get a feel for what working at your limits is like. Sports Specific Isometrics Doing positions that mimic and fit into your weight training routine is a good, basic strategy. If you're training for a specific sport or physical discipline, find isometric exercises that mimic movements in that discipline. For example, I do Japanese swordsmanship - one of the movements as part of swinging the sword is very similar to the tricep extension lift. So, I find a weight that's way too heavy, set in a position before the swing, and try to start my swing as hard as possible for 8-15 seconds. Sprinters might set up as if they were just coming off their starting blocks and then push as hard as they can against a wall. This would build powerful strength for the first push-off in any race. And since I'm not a runner, I bet you can come up with far more interesting and applicable exercises for your own running or sports than I can! It just takes a little creativity to work these isometric exercises into your routine, but it gives great sport specific benefits. Also, it keeps things new, interesting, and outside of that rut we so often get into. Isometrics for You... There're some basic isometric workouts and exercises on this site to try out. Start with them, and then get creative with your own ideas. And remember to have fun as you're pushing against something that just won't move! • Click HERE to learn more about isometric exercise! OR • Click HERE to leave 'Using Muscular Isometric Contraction' & go back to the Home-page!
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