How Isometrics Play a Role in Training
When choosing exercises for training it is important to consider what kind of muscle contraction it uses because they can have different goals. There are 2 types of contractions to consider which are isotonic contractions and isometric contractions.
Isometric contractions: In isometric training the muscle does not contract or extend. Once the exercise has begun it will remain the same length.
Isotonic contractions: In isotonic contractions the weight on the muscle stays the same during the entire movement which is made of two parts. Contraction and extension.
Concentric: This occurs when the muscle is shortening.
Eccentric: This occurs when the muscle is lengthening.
What Are Isometric Exercises?
Isometric exercises involve contracting your muscles without changing their length or moving the joint. In simpler terms, it’s about holding a position under tension. Imagine holding a plank or pausing mid-squat—your muscles are working hard, but you’re not moving. Unlike dynamic exercises, isometrics focus on maintaining a position, which challenges your muscles in a different way.
What Do Isometric Exercises Do?
Isometric exercises provide a range of benefits that make them a valuable addition to any workout routine such as:
Build Muscular Endurance
Isometric holds increase muscles capacity to hold under tension. Over time, this improves muscular endurance and builds static strength.Enhance Stability and Core Strength
Since isometric exercises often involve maintaining balance and control, they are excellent for strengthening stabilizing muscles, particularly in the core.Rehabilitation and Joint Support
These exercises are gentle on joints, making them ideal for injury rehabilitation. They allow muscles to engage without the strain of dynamic movement.
Examples of Isometric Exercises
Here are some popular isometric exercises you may see us use in the gym:
Plank
Wall Sit
Glute Bridge Hold
Copenhagen Hold
Split Squat Hold