ISOMETRIC EXERCISES

Definition

An isometric exercise is a form of exercise involving the static contraction of a muscle

without any visible movement in the angle of the joint. The term "isometric" combines the Greek
words "Isos" (equal) and "metria" (measuring), meaning that in these exercises the length of the
muscle and the angle of the joint do not change, though contraction strength may be varied.This
is in contrast to isotonic contractions, in which the contraction strength does not change, though
the muscle length and joint angle do.

Overcoming and Yielding Isometrics

An isometric action is one where the observable angle of the joints is maintained. While
this definition always applies there are various sub-definitions which exist in order to emphasise
how effort is being applied during specific isometric exercises. In a yielding isometric exercise
the ambition is to maintain a particular body position; this may also be called maintaining an
isometric hold. In an overcoming isometric exercise the ambition is to push or pull against either
another part of the self, which pushes or pulls back with equal force, or to move an immovable
object. On this basis, an overcoming isometric may additionally be referred to as being an
isometric press or an isometric pull.

 Unweighted Isometrics

In unweighted isometrics the exerciser uses only themselves for resistance. For example,
holding a crouched position, or pressing the palms of the hands against each other. Where by the
self presses against itself, this is also referred to as self-resistance or Dynamic Tension training.

 Weighted Isometrics

Weighted isometrics involve the additional holding of a weight, and the pressing or
pulling of an immovable weight or structure. For example, in a bench press set-up the barbell can
be held in a fixed position and neither pushed upwards or allowed to descend. Alternatively, in a
mid-thigh pull set-up, a person can attempt to pull a fixed, immovable bar upwards.

Isometrics in combination with dynamic exercise

  Isometric training is seldom used by itself and it is usually incorporated into a wider
training regime. For instance, an isometric plank may be incorporated into a plyometrics
regime. In addition, when a subject performs a dynamic movement, supportive muscle
groups can work isometrically. For example, if a person squats while holding a dumbbell
in front of their chest, then their arm action will be relatively isometric, whilst their leg
action is dynamic.
 In a sporting context, the use of a pure isometric action is rare. In skiing, for example, the
skier consistently maintains a crouched position. Whilst this may be considered to be an
isometric hold, there is also an amount of dynamic movement as the skier alters how deep
the crouch is during their travel. Thus, isometrics can be said to be involved in and
supportive of the overall skiing action, even though it is not solely isometric in nature.
 In weight training and calisthenics, it is often the case that one phase of the exercise is
more difficult to perform than others. If the exerciser tends to fail at this point then it is
referred to as a sticking point. An isometric hold may be incorporated to strengthen the
exerciser's action at this point. For instance, a sticking point in a heavy back squat is
usually the lowest position reached. An isometric hold can be adopted in this position in
order to strengthen the lifter's ability to hold the weight there. Over a period of training
this can help them to lift the weight more easily from this position and thereby eliminate
the sticking point.

Isometric presses as preparation for explosive power movements

Isometric presses are instinctively employed prior to various movements in order to aid
power production. This is also known as isometric preload or muscular pre-tension. An everyday
example is a person getting up off a chair. They first raise their posterior off the chair and then
perform a pressing action downwards on their bent legs. As the bent legs resist the downward
force upon them in equal measure, an isometric press is generated. From this point, the person
then straightens and stands up. A more dynamic example is a vertical jump. Here, the jumper
crouches down and adopts a similar isometric press before powering upwards into the jump. The
employment of isometric presses in order to aid explosive power movements is also found in
sports such as boxing. Here, the boxer may bend their lead leg, while positioning their torso and
its respective bodyweight over it, so there exists equal forces between the upwards force of the
bent leg and the downward force of the torso. The boxer then throws a lead hook from this
position and the forces from the isometric press are channelled into the punch and help to
increase its overall power. Such a channelling of force fundamentally represents the purpose of
an isometric preload: which is as a preparatory action to aid a subsequent power movement.

Forms of isometric resistance and force measurement devices

Resistance in isometric exercises typically involves contractions of the muscle using:

 The body's own structure and ground (e.g., yoga poses such as Plank or the Warrior
variations)
 Structural items (e.g., pushing against a fence or ISOPHIT machine)
 Free weights, weight machines, or elastic equipment (e.g., holding a weight in a fixed
position)
 Pressure-plate-type equipment that has a digital display of maximal force

Depending on the goal of the exercise, the exertion can be maximal or sub-maximal.

How isometric exercises work?

 Press your hands together in a prayer position as hard as you can for 10 seconds. You’ll
feel tension in your chest and arms, but your arms won’t move at all. There — you just
did an isometric exercise.
 Holding a plank is another example you’re probably familiar with. And if you’ve ever
taken a barre class, you know how hard it can be to simply hold still while your muscles
are contracted.
 In positions like these, the muscle fibers are activated, but since there are equal forces
acting against each other, there’s no movement.
 Compare this to picking up a 20-pound dumbbell to do biceps curls — the force of the
weight pushing down is less than the force you’re using to lift the weight up.
 With isometrics, you can take a break from jumping onto boxes, lifting heavy weights, or
doing endless crunches (your lower back will thank you).
Benefits of isometric exercises

 Isometric exercises have been found to have a range of health benefits. In 2016, for
example, researchers found that an 8-week isometric exercise program was linked to
lower blood pressure.
 A 2014 study showed that older adults had an increased pain threshold after isometric
exercises.
 And if you’re into team sports, there’s good news for you too. A 2016 study found that
lower-body isometric exercises improved jump height and kicking ability in soccer
players.
 Besides all that, you don’t need any equipment, and these exercises are actually fun! So if
you’re looking to take a break from yet another set of heavy lifting, chill out and stay
home.
 Follow the tips below to get the most out of the isometrics workout

Tips for isometric exercise:

Remember to squeeze

Since you’re not relying on movement to fatigue your muscles, you’ve gotta squeeze them —
and we mean hard. The technical term for this is “maximal voluntary contraction,” which
means you should tighten up your muscles as much as you can.

Breathe correctly

When doing isometric exercises, the natural tendency is to completely tense up and hold your
breath. But do that and you’ll cut off the very thing you need to enhance your performance:
oxygen. Plus, you’ll get red in the face and totally freak out your roommate.

Instead, try this. Place your right palm over your low belly and close your eyes. As you
inhale, imagine you’re filling up a balloon behind your belly button (your belly should get
rounder).

As you exhale, push air out through your nostrils. Notice how your low belly contracts. Keep
inhaling and exhaling for five counts to get the hang of it. Feel your hand rise and fall with
your breath. This is how to breathe during your isometric exercises.
 Maintain proper form

You hear trainers talk about proper form all the time, since poor form can lead to injury. If
you’re bench pressing 100 pounds with poor form, for example, the extra weight can cause
damage to your shoulders or low back.

Form is very important in isometric exercises too. You don’t have a ton of weight pushing
against you, so it’s difficult to get injured, but positioning is still important.

There’s also some research to suggest that testing out various angles can increase muscle
strength.

While the research is a bit older, it’s still sound, so be sure to switch up your exercises.

For example, when you place your arm at a 90-degree angle and tense up, you’re
strengthening the biceps muscle at one length. Try positioning your arm at a 120-degree or
45-degree angle and see how that benefits your upper-body strength.

Mix it up

Now that you know you can work out with, like, zero equipment, should you throw out your
running shoes and let the dog use your resistance bands as chew toys?

Tempting, but no way.

Aerobics are still better than isometrics for improving overall cardiovascular health. And if
you’re looking for bigger muscles, lifting progressively heavier weights is the way to go.

Think of isometrics as another tool to add to your toolbox to help you live a fitter, healthier
life — not the whole kit and caboodle. We recommend that you stick with a variety of
exercise modalities so you’ll hit each of your fitness goals.
Isometric exercises:

1. Bent-over press against wall

Muscles worked: Shoulders

 Start in a low lunge position. Place hands on the wall at about chest level.
Lean into the wall and push. The farther down you bend, the more the exercise
will target your shoulders. The more you stay upright, the more the exercise
will target your chest.
Pro tip: Relax any tension stored in your face (like your brow and your jaw). Be sure to
breathe throughout this exercise.
2. Prayer pose

Muscles worked: Chest

 Place palms together. Your elbows can be flaring out or pointed toward the
ground. Press your hands together. The tighter you press, the harder it will be.
 Pro tip: Keep your shoulders level — raising them while you push can cause unnecessary
strain.

3. High plank

Muscles worked: Core, back

 Get into push-up position, making sure your spine is in a straight line. Press
the floor away from you, broadening across your chest. Engage your core and
breathe deeply.
Pro tip: Avoid lifting your butt too high or dropping your hips too low in this position.

4. Self-arm wrestling

Muscles worked: Biceps, triceps

 Bend your right arm at a 90-degree angle. Grab your right hand with your left
hand. Push them together as hard as you can. While your right biceps prevents
your arm from dropping, your left triceps is trying to push your right arm
down. Repeat on the other side.
 Pro tip: People often tense their upper bodies in this position, so be sure to ease up on
your shoulders.

5. Triceps extension against wall

Muscles worked: Triceps

 Get into a lunge position with your fists on the wall at head level. Use your
triceps to push your fists into the wall.
Pro tip: Avoid tensing your shoulders in this exercise. Also, don’t forget to breathe
deeply.

6. Forearm plank

Muscles worked: Abs

 Get into a forearm plank position. Keep spine is in a straight line and tighten
abs as much as you can. Normally, people try to just hold this position, but
contracting your abs will provide even more benefit for your core.
 Pro tip: Instead of letting your butt fall down or hiking it too high, keep your shoulders,
hips, knees, and ankles in line.

7. Low squat

Muscles worked: Glutes, quads, adductors

 Stand with your feet about shoulder-width apart. Squat so thighs are parallel
to the floor. Instead of just holding this position, try to squeeze your feet
together. This will force your inner thigh muscles to contract even more.
Pro tip: One common mistake with this exercise is not sitting back far enough. To fix it,
prevent your knees from going over your toes.

Total-body isometric workout

 Perform 3 reps of each exercise below, contracting for 10 seconds in each rep. If your
goal is fat loss, use less force (60 to 70 percent of your max contraction) and take short
rest periods between sets (20 to 30 seconds).