#012/3 – Isometric

The strength you can’t see... but definitely feel.

You’ve Made It to the Final Phase: Isometric. This one’s the most underappreciated, and I’ll be honest—I’m guilty of not giving it the spotlight in my own training or in my clients’ programs.

But that doesn’t mean it’s not there. I just program it differently:

Take the push-up. Technically, you're holding a plank the entire time. Your body is under isometric tension while your arms go through eccentric and concentric phases. That’s why push-ups can feel way more fatiguing than a heavy bench press.

Sure, you’re applying some isometric force during a bench too; but it’s not the same. The bench supports your body. The push-up? You’re your own support system.

So the next time you’re knocking out push-ups, realize this:

Simple takeaway?
Do your push-ups.

This is about stillness with tension.
No movement. Just force against resistance.

Let’s get into the Isometric Phase!

An isometric contraction happens when your muscle holds tension without changing length.
There’s no up or down; just steady, and maybe some brutal control.

Examples:

This is the “pause” phase of strength.

Improves Joint Stability
Great for injury-proofing, especially around knees, shoulders, and spine.

Builds Position-Specific Strength
Hold the exact position you’re weak in. Then make it your strongest.

Mental Toughness + Body Control
It’s just you vs. gravity or an unmovable object. Teaches patience, control, and pain tolerance.

Transfers to Sports & Life
Whether you’re scrambling in a grappling match or bracing for a hit… holding strong matters.

Pause Training
Find a spot where the most tension is in a normal loaded exercise and pause.

Squat and hold just above the bottom.
Bench and pause just off the chest.
Own the “sticking points.”

Yielding Isometrics
Hold a position under load for time.

Try: Wall sits, planks, lunge holds, suitcase holds.

Overcoming Isometrics
Push/pull against an immovable object. Max intent.

E.g., deadlift bar into pins, or press into a wall.

Positional Holds in Sport Context
Plank under tension, single-leg balances, isometric grappling holds.

Anything sport specific

Isometric Split Squat Hold

-Back knee 1–2” off the ground

-Hold for 20–30 sec each leg

-3-5 rounds
*Tears up your legs, lights up your core, improves posture under fatigue*

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I do think strictly isometric work should be limited, unless your sport/activities call for it. It is great to incorporate here and there, but I tend to pair it with a dynamic movement. Short pauses within lifts and full movements do wonders. This way, you’re also hitting all three phases.

But at the end of that day, isometric work is great! Especially for enhancing grip and conntective tissue strength. Plus, increasing muscle fatigue ceiling (helping you hold on longer).

I would just not dedicate entire sessions or body parts to only isometric work. It’s awesome for supporting the main two phases.

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Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard