By Jason Kelly

 My first introduction to Isometrics was from my dad, who taught me some of Charles Atlas’ exercises. Ever since then, I have been using this form of exercise to compliment my own strength training regime.

Alexander Zass famous for carrying small horses!

Where do isometric exercises come from?

 Isometric exercises, also known as static strength training, have been around for hundreds of years. They can aide in the development of strength and power over short time periods. Isometrics are used in many classical Yoga, Pilates and Martial Arts systems. Many athletes have used this simple, safe and effective method of training as part of their complete strength training programme, from old school strongmen circus performers to the legendary Bruce Lee and even astronauts at NASA.

I like to think that one of the pioneers of isometric strength training is Alexander Zass. He was one of the old school strongmen of the early 1900’s and used isometric exercises to develop his strength endurance. He was known as the Mighty Samson and made a living performing incredible feats of strength and used to enterain and often amaze crowds by lifting 500 lbs with his teeth, carry small horses and bend steel bars.

What are isometric exercises?

 Through isometric exercises it is possible to generate incredible force even though there is essentially no movement. This is because an isometric contraction happens when muscles build tension whilst remaining the same length. An example of this is pressing your palms together. When you press your hands together, your brain activates muscle fibres to accomplish the task of pressing against your other hand. It is as if your brain thinks the opposing resistance- each hand- is trying to push a very heavy object and therefore the reaction of the body is to activate more muscle fibres in an effort to push harder. This acts as a catalyst for the brain to engage all of the relevant muscles fibres in an effort to complete the action.

What are the benefits of Isometrics?

One of the benefits of isometric exercises is that they involve contractions of the muscle without changing the angle of the joint. According to research used by NASA in their astronaut physical training programme, changing the angle of joints during contraction can be detrimental to the muscles’ contractile proteins.

Classical strength sessions are based on the number of sets and repetitions. With isometric exercises it is the length of time each action is held and the number of actions that count. Modern sport science has measured both longer duration of the actual isometric pull or push (7+ seconds) along with fewer repetitions and shorter rest duration are more beneficial for the development of strength training.

Other benefits include:

• Static Dynamic Protocol- an isometric contraction followed by an explosive movement. Examples are the isometric bench press followed by medicine ball throws from the bench position or the static leg press followed by jumps.
• Targeting sticking points within the Olympic lifting. Advancing the Olympic bar training programme.
• Targeting multi-joint angles
• Rehabilitation: used extensively on injured patients during WWI to prevent the onset of atrophy, these exercises can be a great rehab session for the injured sportsman. Another example of a modern exercise programme that uses static holds as a foundation for both rehab and physical development is Pilates.

While isometrics only strengthen the muscle at or near the angle at which the exercise is performed, a full range of motion is necessary for maintaining the health of the joint. To take a joint through its full range of motion would take some considerable time. So, to be less time consuming but to go though the full range of joint mobility it is best to exercise the joint at 10 to 30 degree increments. One example of a static strength training and multi-joint isometric exercise would be the static leg press, as this requires less time than isolating the quadriceps, hamstrings and other hip flexors/ extensors.

If you want to find out a few examples of isometric training exercises and equipment, check out Ross Enamait (www.rosstraining.com).

Like all new initiatives to your physical goals, a static strength session should not replace your routine but become a great addition to a well rounded and balanced training programme. Also be aware that isometric exercises can increase blood pressure. Never hold your breath whilst performing these exercises and always consult your physician before undertaking any new form of exercise.