Athletic Development & Performance Optimization |Youth Athlete Development | Injury Management & Rehabilitation | Empowering Athletes Through Elite Strength & Conditioning |
Comprehensive Isometrics insight. Ofir Malamud
Sports Scientist (M.Sc.) | Strength & Conditioning Trainer | Researcher | Consultant for Practitioners & Institutions
𝗜𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 has experienced a resurgence in popularity within both research and practice over the past two decades, owing to its effectiveness in enhancing performance and rehabilitation outcomes. Yet, isometric strength training can be categorized into various sub-types, each targeting distinct features and purposes. The primary sub-types are: • 𝗣𝘂𝘀𝗵𝗶𝗻𝗴 𝗜𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗠𝘂𝘀𝗰𝗹𝗲 𝗔𝗰𝘁𝗶𝗼𝗻: this modality involves isometric muscle contraction when attempting to extend or flex a joint against an immovable object (i.e., attempts to execute concentric contraction). • 𝗛𝗼𝗹𝗱𝗶𝗻𝗴 𝗜𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰 𝗠𝘂𝘀𝗰𝗹𝗲 𝗔𝗰𝘁𝗶𝗼𝗻: this modality involves isometric muscle action, where the muscle resists joint flexion or extension by applying an opposing force equal to the mass being held (i.e., attempts to resist eccentric contraction). • 𝗤𝘂𝗮𝘀𝗶-𝗶𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀: quasi-isometrics involve maintaining an isometric position while allowing for slight movement to length momentarily within a limited range of motion. This blends static holds with minor dynamic adjustments, such as catching a barbell in a braced position after a throw. • 𝗢𝘀𝗰𝗶𝗹𝗹𝗮𝘁𝗼𝗿𝘆 𝗶𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀: oscillatory isometrics consist of rapid, small-range movements while maintaining an overall isometric position. These micro-movements, like rapid bouncing while holding a split squat, improve muscle reactivity, endurance, and stability by challenging the muscles to respond quickly to changing forces. • 𝗥𝘂𝗻𝗻𝗶𝗻𝗴 𝗦𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗜𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀: running-specific isometrics are tailored to enhance running performance by focusing on muscle groups and positions relevant to running mechanics. This involves holding isometric contractions that mimic different phases of the running stride. • 𝗦𝘁𝗿𝗲𝘁𝗰𝗵-𝗶𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀 𝗰𝗼𝗻𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻: stretch-isometrics contraction combines isometric holds with muscle stretching (i.e., eccentric contraction). A notable approach in this modality involves performing an isometric hold at a specific angle, followed by an eccentric movement, and then another isometric hold at a slightly different angle.
