Author - Dimi Lulov
What Are Isometrics?
Isometrics refer to a muscle contraction that is static and has no movement of joints. There are two types of isometric contraction, Yielding and Overcoming.
Yielding Isometric
Yielding isometrics involve exercises in which you create an isometric that is resisting forces, like the Copenhagen plank I am demonstrating within the picture above. I am holding a muscular contraction so that I don’t fall on the ground.
Overcoming Isometric
Overcoming isometrics involve exercises in which you are looking to move an unmovable object. An example of this would be setting a bar underneath a rack, mid thigh level and performing a deadlift in which you drive the bar into the rack.
Differences In Yielding VS. Overcoming?
Although very similar, the training outcome of each is much different. For instance, an overcoming isometric will have much greater transfer to concentric strength. Although this comes at a price where it is more neurologically taxing meaning it can only be performed at a short period of time to make sure intensity is met. Yielding on the other hand have greater carry over to eccentric strength, they are less taxing meaning they can be held for longer but don’t harness as much strength carry over as overcoming. Both have their place in certain programmes, it’s for you to decide where…
3 Benefits To Isometric Training
1 - Strength Development
Studies show that isometric training recruits up to 10% more muscle fibres during an isometric action rather than a concentric or eccentric lift. Since neuromuscular recruitment is one of the key factors in affecting strength, the use of Isometric training at maximum intent can be sought after within programming to impact strength gain.
2 - Less Muscle Soreness
If you’re an athlete who is coming close to a competition and wishes to minimise muscular fatigue but still wanting to get strength adaptations isometrics are a fantastic option. Due to their low time under tension and quick bursts of peak power you’ll find you’ll receive less muscular damage yet still receive the neuromuscular adaptations.
3 - Joint Stability
A journey of a healthy working joint, in my eyes is mobility, stability then strength. Through client profiling we find a handful of individuals to have mobility, but not strength within those areas. This leaves a grey area of Passive vs. Active joint range. Not good if your task requires you to produce strength in those end ranges! Rather than explaining I’ll give an example. If I have a client in front of me, I take their arm and take their shoulder into flexion. Passively I reach a certain range.
I let go and tell them to hold their arm there yet they can’t, it slowly starts dropping down to a range they can control. This now leaves me with the grey area we talked about and the potential dangers of it. A solution to this would be taking the client just past their active range (manually) and telling them “I’m going to let go and I want you to put everything you have into holding your arm exactly where I leave it for 5 seconds”. After doing so, they’ll hold their arm out successfully and you have now built new range for them through isometric contractions. This can be periodized with sets and reps like any other strength exercise and is a much safer way to building joint stability and strength in areas they couldn’t before.
Conclusion
Isometrics are a great option for medium to advanced lifters. Overcoming isometrics have great carry over to concentric strength and have a lot of neuromuscular adaptations. Yielding isometrics have great carry over to eccentric strength and are less demanding on the nervous system but have greater adaptations to the muscular system. Overcoming are done in short bursts, yielding can be held for longer. Isometrics shouldn’t bias a training plan but are a great option to place in as fillers or athletes closer to competition.
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