Worldwide, many gyms are currently closed due to the breakout of the Corona Virus. Unless you are lucky enough to have a nice garage gym, many of us are experimenting with bodyweight exercises for general strength. Even though these movements have many benefits it’s quite hard to create true overload. One can create a high amount of effort with these methods however the intensity can be lacking.
Enter Overcoming Isometrics.
This form of isometrics involves exercises that either push or pull against an immovable object. Even though there is no external movement the intent is to try crush or break the immovable object.
Overcoming isometrics have many benefits (but a couple drawbacks). These include:
They produce high amounts of muscle activation. Roughly up to 10% more than concentric or eccentric contractions. Using Isometric training methods may lead to a more efficient nervous system that can recruit more fibers.
They have a low energy cost and create minimal mechanical damage. Great for strength and CNS activation, not so much for hypertrophy.
They are highly specific. Strength carry over is 10-15 degrees of movement. This means you can pinpoint certain weaknesses. However, if you want to strengthen a large range of motion multiple positions may be needed.
Overcoming Isometrics tend to transfer more to concentric exercise.
I believe one of the main reasons we do not see this method performed often is it can be a nightmare to set up. If we wanted to train the squat or bench press movement it is tedious to constantly change pin positions to cover the entire movement’s range of motion. Below are some examples of overcoming isometrics that can be performed in your home using a towel. These variations might not create as much tension as pushing or pulling an immovable barbell, however they are very time efficient to set up and change joint positions.
The Power of Run Specific Isometrics
When Alex Natera created the run specific isometric series it nearly blew up the internet. Below are some videos of how you can train the specific joint angles of the ankle, knee and hip at mid stance seen in upright running. This is a great option if you are unable to get any sprint or running volume outside.
(3-4 sets of 5-10 seconds contraction for the movements below)
Ankle:
Knee:
Hip:
Gym Replacement Isometrics
Below are examples of movements commonly seen in the gym. Performing these Isometrically will allow you to stimulate the CNS to a high degree within your home:
(These movements can be performed with 3 sets of 5s repetitions with a 5s recovery)
Squat:
Split Squat:
RDL:
Staggered Stance RDL:
Push Ups:
Wall Seated Incline Press:
Bent Over Row:
Single Arm Supinated Row:
Medicine Ball Squeezes:
Pull Apart:
Bicep Curl:
Squatted Gastrocnemius Raise:
When performing these Isometrics, I like a few seconds to build tension before executing a max intent contraction. For the run specific isometrics 3-4 sets of 5-10s contraction of each position would be beneficial. For the other movements I like 3 sets of 5s repetitions with a 5s recovery and then repeated for the other 2 joint positions. I think 90-120s rest between sets is probably enough however I like athletes to go by feel for the required rest.
There are various ways these movements may be placed into your training schedule. There could be 1-2 training days where the method is the major focus of the session. A simple circuit would work covering all major joints and movements. Or you could place a couple of exercises into each training day so that the session is more mixed. Personally, I prefer the later. Add in some mobility, plyometric/ jump variations and some bodyweight general strength exercises and you have a nice program. I would like to acknowledge and thank Christian Thibaudeau, Alex Natera and Joel Smith for their previous work and articles that have expanded my knowledge on all things Isometrics.
About Graeme Morris
Graeme Morris is the Head Strength and Conditioning Coach of the Western Suburbs Magpies Rugby League club. He designs, implements, and monitors all aspects of physical performance, including strength and power in the gym and speed, agility, and conditioning on the field. Prior to this role, he was at the Newtown Jets Rugby League Club for five seasons. Morris holds a degree in human movement with honors in exercise physiology and a master’s in strength and conditioning.
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