Isometrics

Isometric exercises can be categorized into two main types: overcoming isometric exercises and yielding isometric exercises. Each type involves muscle contractions without a change in muscle length or joint movement, but they differ in the nature of the force applied during the contraction.

1. Overcoming Isometric Exercises:

In overcoming isometric exercises, the force generated by the muscles is greater than the resistance or load opposing the movement. The muscle contraction attempts to overcome an immovable force or object. The classic example of an overcoming isometric exercise is trying to lift an object that is too heavy to move. Although the muscle contracts, there is no visible movement because the resistance cannot be overcome.

Example: Pushing against an immoveable wall with maximum effort - The Mid Thigh Pull in the Gym would be an example of this

Key Characteristics:

• Muscle Contraction: The muscle contracts and exerts force.

• No Visible Movement: Despite the force exerted, there is no actual movement of the load.

• Static Contraction: The muscle length remains constant.

2. Yielding Isometric Exercises:

Yielding isometric exercises involve a muscle contraction in which the resistance or load is greater than the force generated by the muscles. Instead of attempting to overcome an immovable force, the goal is to hold a position against a resisting force, and the muscle contraction gradually yields to the resistance. This type of isometric exercise helps build strength and endurance, particularly in stabilizing muscles.

Example: Holding a plank position, where the body is supported in a straight line and the muscles are working against the force of gravity.

Key Characteristics:

• Muscle Contraction: The muscle contracts, but the resistance is greater than the force generated.

• Static Contraction: Like overcoming isometrics, there is no visible movement, and the muscle length remains constant.

• Endurance Building: Emphasizes the ability to maintain a position over time.

Benefits of Overcoming and Yielding Isometric Exercises:

1. Strength Building: Both types of isometric exercises contribute to building muscular strength by engaging muscles in a static contraction.

2. Joint Stability: Isometrics enhance joint stability as they require the activation of surrounding muscles without joint movement.

3. Time-Efficient: Isometric exercises can be time-efficient, providing effective workouts in a short duration.

4. Variety in Training: Incorporating both overcoming and yielding isometric exercises into a training routine ensures a comprehensive approach to muscle development and functional strength.

5. Have been found to reduce blood pressure. In a recent systematic review (of 270 studies) Wall Sits were especially effective at reducing both systolic and diastolic blood pressure when compared to a number of other forms of exercise. The researchers compared various aerobic exercises, HIIT and resistance training and found that the wall sit reduced blood pressure by 8.24/4mmHg (Edwards et al 2023). The mechanism driving this is increased blood flow following a period of tension in the muscles.

Understanding and incorporating both overcoming and yielding isometric exercises into a well-rounded fitness routine can contribute to improved muscle strength, joint stability, and overall physical performance.

Here’s some of our favourite isometric exercises to add to your home workout.

1. Isometric Split Squat

2. Wall Sit

3. Plank

4. Extended Arm Hang