Perhaps one of the most useful applications of isometric training as it pertains to weightlifting is that it can help to build strength in movements that require large muscle contractions, and helps athletes overcome ‘sticking points’ in those movements. In fact, in 1953 two German researchers, Hettinger and Muller, studied the impact of isometrics on strength, concluding that a single daily isometric exercise that utilized two-thirds of a person’s maximum effort exerted for six seconds at a time increased strength by 5% for up to 10 weeks. Motor units are comprised of a motor neuron and skeletal muscle fibers-groups of motor units work together to coordinate the contractions of a single muscle. The reality is that during isometric training the body is able to recruit almost all of its motor units.
Think about the beating your arms and shoulders will take when holding a heavy deadlift at full extension for as long as possible ( take a look at event 4 from the recent CrossFit Invitational for further proof). Some may think that this isn’t an ideal way to build strength, but they couldn’t be further from the truth. As a result, the athlete doesn’t undergo a full range of movement in the ‘lift’. What are the benefits of isometric training?Īs I mentioned above, isometric training consists of the muscle contracting without changing length in a static position. Typically, many isometric movements are done using body weight (as you’ll see below), but athletes can still incorporate weighted isometric positions into their training.
Think about pushing against an immovable object-such as a wall-or holding a position of muscle tension without moving, like a plank, a wall sit, or holding the bottom the position in a pause squat. Unlike traditional strength training-where our muscles usually perform eccentric and concentric contractions through a range of motion-isometric training is done in a static position. This happens when the muscle contracts but doesn’t change length. Lastly, our muscles can perform an isometric contraction. When we then lift the weight, our muscles tense and contract to shorten the distance between the joints. This is known as an eccentric contraction. When we lower a weight-as is the case during the descent of a back squat-our muscles tense while lengthening. When we train, our muscles typically contract in one of three ways (depending on the movement). Isometric training-also known as static strength training-is an underrated and underused strength training method that can help you overcome a plateau in many of your lifts and increase your overall strength.