The Surprising Reason Why Isometric Training Should be a Part of Your Fitness Routine
A quick search of the keywords isometric exerciseonline returns over 22 million results. While isometric training (ISOs) has been popular lately, it is a training concept that has been around for ever. So what is it?
Muscles move in three basic ways: concentric, eccentric, and static. The concentric phase is the shortening of the muscle, like flexing the biceps muscle when showing off “The Guns.”💪🏾 The eccentric phase is the lengthening of the muscle, like extending the biceps muscle when giving some one five ✋🏽 (does anybody do that any more?). The static phase is when a muscle is flexed, but motion is paused 🛑. Contracting a muscle and holding it in that flexed, static position is isometric training.
Why is isometric training useful? It is a great way to challenge muscles when other resistance is unavailable. Trapped seated in a mind-numbing meeting? Lift the feet by flexing the legs at the knee joint and squeeze into the muscles of the thigh. Hold that position for 5-10 seconds. Release and repeat. That is isometric training!
Another great way to include ISOs is to add a pause to a movement. One of the best ways to improve strength in the pull up is to pull the chin over the bar, pause for 3-5 seconds at the top, then lower slowly under control. Or add ISOs to push ups by pausing at the top or the bottom. Make bodyweight squats more challenging by lowering slowly, then pausing with the hips just below the knees…for 30 seconds! This can also be done against a wall - the wall sit. Or when deadlifting, pause at the top to build up strength in the hands, forearms, and shoulders.
Isometrics are just one more tool that can be included in a training program to add variety. Try adding ISOs to the next movement session and see how it challenges not only the physical aspects of the workout, but the mental aspect as well. When holding that contracted position, every neuron in the brain will be firing and screaming to dump the resistance. Hold strong and work those ISOs!
