Isometrics Exercise Gallery

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What is isometrics? Isometric Resistance Training (IRT) involves performing a movement against an immovable force. This builds immense strength because the targeted muscles are in a state of constant contraction for the 6-12 second duration of the resistance exercise. SoloStrength ULTIMATE training stations offer the BEST and most COMPLETE Isometrics commercial and home gym equipment solution for supporting all isometric strength training exercises due to range, versatility, and efficiency of adjustments.

Notable enthusiasts of the value of isometrics exercise includes the famous martial artist Bruce Lee (for the powerful mind/body strength connection and explosive quick power), to top bodybuilders and powerlifters (who essentially do isometrics each time they max lift but with a high degree of risk not present in isometrics) for the building of maximum strength.

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Isometric Resistance Training (IRT) is a very exciting exercise method for building strength and quick body connectivity, which applies static holds (as opposed to dynamic movement of calisthenics), to gain mind/body connection, unity and balance.  You feel the "strength" benefits in alignment with self instantly. Applying max force in a moment, feels powerful and strong for everyone. No matter what your current state, you are in control of the force, safely applying what feels good. As with all exercise, breathe work is critical to maximizing your experience and benefits. Your breath will be stronger as you gain more control through the process of holding through the postures.

Rather than "pushing or pulling" your bodyweight (or other resistance), the SoloStrength bar applies the resistance against the pull or push providing an opportunity to apply maximum effort for very effective and safe strength gains. Outlined in the studies and references below, "

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Isometrics exercises are part of all functional movements that we do.  The most beneficial part of any strength movement is the point of maximum contraction (which is usually just held for the moment to get the movement started).  With static hold movements you can amplify benefits with extending the "moment" of max contraction for 6-8 seconds (or as long as you can hold it).

• Typically you hold a position 6-8 seconds.

• Every set counts, minimum 3 sets is recommended per posture.

• As your body strengthens, you will be able to apply more force in the posture increasing benefits even more rapidly.

• Strong breath work, strong body. Your breathing will be stronger as you gain more control through the process of holding through the postures.

SHOP SOLOSTRENGTH ISOMETRIC EXERCISE EQUIPMENT HERE

Some Reference Links And Articles To Learn More:

Bodybuilding.com ≫10 Reasons To Try Isometric Training

Mayo Clinic ≫ Is Isometric Exercise Good Way To Build Strength?

Rehab U ≫ The Power Of Isometric Training In Strength And Rehab

Bruce Lee ≫ Isometric Workout Routine

Wikipedia ≫ Isometric Exercises and Benefits

"Most studies in our review report moderate to strong correlation between Isometric strength and dynamic performances especially those which involve large amounts of force and explosive power."

Super Economical:

One piece of equipment meets most demands with nothing extra to purchase.

Super Convenient:

Fixed device requiring no plate changes or additional weights. Fast.

Super Efficient:

Rather than being forced to work at full-range, you can work at maximum on a fixed point in a range of motion; either the "sticking point" or the most effective point of contraction. In addition, this point can be changed rapidly and easily, setting bar height in 3 seconds.

Saves Your Joints from Wear, Tear and Injury:

Particularly for older types. Because the limbs stay in a fixed position and don’t move under tension, injured or vulnerable joints can be trained hard with zero grinding therefore less or no pain or damage.

Enhanced Recovery:

Because of the lack of concentric or eccentric motion, high-tension isometrics causes less damage to muscle fibers; it results in less soreness and techniques can be performed with greater frequency than conventional methods.

1. “Isometric resistance training lowers Systolic Blood Pressure, Diastolic Blood Pressure, and mean arterial pressure. The magnitude of effect is larger than that previously reported in dynamic aerobic or resistance training. Our data suggest that this form of training has the potential to produce significant and clinically meaningful blood pressure reductions and could serve as an adjunctive exercise modality.”

   
   

   The Journal of the American Heart Association (2013)

   
   

2. “…while there is direct evidence of an association between neck isometric training or strength and injury risk. A retrospective analysis of professional rugby union players revealed that isometric training reduced match-related cervical spine injuries and a prospective study found that greater overall isometric neck strength reduced concussion risk in high school athletes.”

   
   

   Sports Med (2016)

   
   

3. “This study suggests that greater isometric muscle strength in youth is associated with lower levels of cardiovascular risk factors in young adulthood independent of fitness, adiposity and other confounding factors.”

   
   

   The British Journal of Sports Medicine (2013)

   
   

4. “Older adults experienced similar reductions in pain following several different intensities and durations of isometric contractions.

   
   

   American College of Sports Medicine (2013)

   
   

5. “Isometric cervical muscle strength mitigates head impact severity”

   
   

   British Journal of Sports Medicine (2013)

   
   

6. “Isometric stabilization exercises reduce pain and enhance vitality as dimensions of Health Related Quality of Life among women with chronic low back pain with such effects lasting for at least nine months”

   
   

   Journal of Physical Health and Activity (2013)

   
   

7. “Isometric exercise is a fundamental component of both nonoperative and postoperative rehabilitation of shoulder instability”

   
   

   Current Orthopaedic Practice (2013)

   
   

8. “Data from a small number of isometric resistance training studies suggest this form of training has the potential for the largest reductions in Systolic Blood Pressure.”

   
   

   Journal of the American Heart Association (2013)

   
   

9. “Isometric strength training can have beneficial effects on performance during endurance events”

   
   

   European Journal of Applied Physiology (2012)

   
   

10. “Isometric exercises not only prevent reduction of bone density, but may also increase the mineral density of the injured bone.”

    
    

    Journal of the Facility of Medicine (2012)

    
    

11. "Early introduction of isometric exercise is a relevant choice in cases of patients with sciatica caused by the disc herniation.”

    
    

    Isokinetics and Exercise Science (2011)

12. “Following musculoskeletal pathology, where a disorder of muscle onset timing has been identified, practitioners should consider the use of isolated (isometric) muscle training to restore the timing of muscle onset.”

    
    

    Physical Therapy in Sport (2011)

13. “Study revealed that localized isometric exercises have been effectual in reducing the fat percentage”

    
    

    Annals of Biological Research (2011)

    
    

14. “This data also suggests that increases in “isometric” strength may be associated with better hitting performance.”

    
    

    Chinese Journal of Sports Biomechanics (2013)

    
    

15. “These findings suggest that isometric training may be an important addition to ACL injury prevention programs.”

    
    

    Journal of Electormyography and Kinesiology (2014)

    
    

16. “Maximum isometric strength also is likely to have a strong role in weightlifting performance.”

    
    

    The Journal Of Sports Medicine And Physical Fitness (2013)

    
    

17. "Besides blood pressure, isometric exercise is associated with other beneficial effects consisting of an increase in muscle bulk, upper and lower body strength, increases in bone density, and a decrease in bone fractures. These changes are extremely beneficial to older patients by making them more mobile and increasing their quality of life.”

    
    

    The Journal of Clinical Hypertension (2010)

    
    

18. “In fact, using isometric exercise for 6 minutes would be the equivalent muscle work of 30 to 35 minutes of gym work on commercial weight lifting equipment.”

    
    

    Journal of Applied Research (2006)

    
    

19. “Stretching and aerobic exercising alone proved to be a much less effective form of training than isometric strength training."

    
    

    Journal of the American Medical Association (2003)

    
    

20. “The weight loss for some subjects in the first 2 weeks was as high as 8.4 kg while after 4 weeks (of isometric exercise). Some subjects lost as much as 10.1 kg in body weight."

    
    

    The Journal of Applied Research (2007)

21. “In male and female athletes across the age spectrum, greater “isometric” neck strength and anticipatory cervical muscle activation ("bracing for impact") can reduce the magnitude of the head's kinematic response.”

    
    

    The American Journal of Sports Medicine (2014)

22. “The results indicate that isometric exercise increased femoral bone blood flow from rest to low intensity exercise, but blood flow did not increase further with increasing intensity.”

    
    

    American Society for Bone and Mineral Research (2013)

    
    

23. “The results suggest that explosive force production during isometric squats was associated with athletic performance. Specifically, sprint performance was most strongly related to the proportion of maximal force achieved in the initial phase of explosive-isometric squats, whilst jump height was most strongly related to absolute force in the later phase of the explosive-isometric squats.”

    
    

    Journal of Sports Sciences (2013)

    
    

24. “Explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs”

    
    

    Journal of Strength and Conditioning Research (2007)

    
    

25. “The possibility of different energy costs is suggested by the fact that the metabolic changes resulting from a 30sec isometric contraction of the quadriceps are similar to those of a 30sec maximal sprint. During an isometric contraction the muscle is continually active but when sprinting the quadriceps muscle is used only for a limited period during each stride, so the total duration of the muscle contraction during a 30sec sprint can only be a fraction of the overall duration of the exercise.”

    
    

    Journal of Physiology (1995)

    
    

26. “In this group of patients we were able to show that guided isometric training of the paravertebral muscles can be safely practiced in palliative patients with stable bone metastases of the vertebral column, improving their pain score and mobility.”

    
    

    BCM Cancer (2014)