Holding Tight.

Depending on who you ask, the training style of isometrics is either the best thing since sliced bread, or the worst part of resistance training. Isometrics is simply applying force in a static position (neither lengthening or shortening the connective tissue or changing the joint angle). Think the dreaded plank…

Tons of trainers and coaches either use it religiously or avoid it entirely. And to be completely honest with you… I was once on the side of avoiding it for myself and clients.

Luckily I decided to actually apply some brain power and critical thinking; only then was I able to get out of my own way and understand how important it can be for strength, conditioning, and every day tasks.

Below I’ll give you some examples.

Pretty much, isometric training is an extremely useful tool for focusing on muscle endurance. The notion that it’s targeting “stabilizer” muscles is a bit misleading. Almost all styles of training target stabilizer muscles.
If this wasn’t the case, then explain why sprinters don’t just immediately fall down once they get moving? I don’t see many of them doing wall sits and planks in training.
Understand that all movement is utilizing stabilizing muscles.

So if it doesn’t target specifically stabilizers why do you shake after about a minute into a plank? Well that’s because your muscle endurance in that angle is lacking; along with strength in that position.

I am a big fan of dynamic isometric work. Typically in the form of Farmers’ Carries or Front-Loaded Carries. They target the isometric training by holding yourself upright and with a load; and you’re moving… which I enjoy because sitting in one spot is a bit boring to me. That’s a me thing though.

Here a few examples of isometrics you can implement:

Plank: Holding yourself up in a push-up position, or instead of your hands, on your forearms. Keeping your head/neck, back, and butt neutral. Do not let your butt sag.

Horse Stance or Wall-Sit: Now these are two different exercises. However, they are both are performed by holding a 90 degree angle squat. The difference is: Horse Stance is typically a bit wider and you’re holding a weight out in front of you (but can be done with no weight), and the Wall-Sit (pictured above) is having a wall supporting your back. You can load the wall-sit by placing plates on your lap.

Flexed Hang: This is done by hanging from a bar and pulling yourself up to a 90 degree angle in your arms. You can also perform a scapula hang variation if you need to work on grip and shoulder/back strength. This is where you contracted your shoulder blades only while hanging from a bar.

Loaded Carries: I’ve encompassed all carries that you’re holding weight here. Basically, hold something heavy to your side(s), overhead, in-front or behind you; then walk a good distance. These can be a game changer for anyone. Especially for core, pelvic, and upper back development. These types of movements are a huge reason why Strongmen competitors are all around powerful and conditioned.

There are tons of different isometric exercises. Just about anything you hold in a position that takes effort to hold there is probably you training isometrics. Pick one of two to start working at. I suggest one that hits big areas of your body; like the ones I’ve listed above. But you can even start small by holding a barbell at 90 degrees.

Now get after it.

Embrace the suck and hold it.

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