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≫Training Introduction ≫Workout Directory ≫Isometrics Exercise Gallery

Isometrics Exercise Gallery

Isometrics (or static hold/resistance) Strength Exercises below. For dynamic movement Calisthenics Bodyweight Exercise, Stretching Programs, Advanced Integrations and Challenges (including 30D Programs) visit Workout Directory.

NEW TO ISOMETRICS TRAINING?

Ultimate Training Stations offer an incredible 1000 Lbs. static resistance at all bar height levels and 360° around bar, offering amazing strength and connectivity exercises as guided below. For more reference and information ≫ View Here.

FULL BODY FLOW SEQUENCE BELOW

  • Can Be Done In Any Order

  • Hold Each Position 6-12 Seconds (or As Long As You Can)

  • Strong Exhale To Power

  • Minimum 3 Sets Recommended

  • Can Be Done In Any Order

  • Hold Each Position 6-12 Seconds (or As Long As You Can)

  • Strong Exhale To Power

  • Minimum 3 Sets Recommended

Wide Grip Pull Up Top- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

1a. Wide Grip Pull Up - Top

Contract and hold at top moving down through slow negative to 1b.

Wide Grip Pull Up Bottom- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

1b. Wide Grip Pull Up - Bottom

Though slow negative decent, engage scapula to pull shoulders down & hold.

Chin Up Top - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

2a. Chin Up - Top

Contract and hold at top moving down through slow negative to 2b.

Chin Up Bottom - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

2b. Chin Up - Bottom

Through slow negative decent, engage scapula to pull shoulders down & hold.

Bent Over Row Grip 1- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

3a. Bent Over Row Grip 1

Close grip, flat back, bent knees, start row movement focus on pulling bar up.

Bent Over Row Grip 2 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

3b. Bent Over Row Grip 2

Wide grip, flat back, bent knees, start row movement focus on pulling bar up.

Bent Over Row Grip 3 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

3c. Bent Over Row Grip 3

Reverse grip, flat back, bent knees, start row movement focus on pulling bar up.

Bent Over Row Top 1- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

4a. Bent Over Row Top 1

Close grip, flat back, bent knees, Top row position focus on pulling bar up.

Bent Over Row Top 2 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

4b. Bent Over Row Top 2

Wide grip, flat back, bent knees, Top row position focus on pulling bar up.

Bent Over Row Top 3 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

4c. Bent Over Row Top 3

Reverse grip, flat back, bent knees, Top row position focus on pulling bar up.

Traps Shrugs - Low - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

5a. Traps Shrugs - Low

Bar set with slight stretch down to reach, shrug up shoulders to ear starting.

Traps Shrugs - Low - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

5b. Traps Shrugs - Low

Bar set 2 bars higher, shrug up shoulders to ear top position hold.

Deadlift Bottom- SoloStrength isometric exercise equipment speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

6a. Deadlift Bottom

This legs focus is powerful, grab bar low, back straight press down with legs to lift.

Isometric Exercise Equipment Exercise -Deadlift Top- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

6b. Deadlift Top

The bar set with legs slightly bent, pressing down legs firm grip lifting up.

Two Leg Squat- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics exercise equipment stretching workouts

7. Two Leg Squat

Bar middle chest height, take body under bar, feet shoulder width apart press up.

Single Leg Lunge -Rt. - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

8a. Single Leg Lunge -Rt.

Bar set mid chest height. Right foot heel ahead and pressing up through right foot.

Single Leg Lunge -Lft. SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

8b. Single Leg Lunge -Lft.

Bar set mid chest height. Left foot heel ahead and pressing up through right foot.

Calf Raises - Bottom- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

9a. Calf Raises - Bottom

Bar roughly shoulder height, toes at center, heels close to floor - push up pressing toes.

Calf Raises - Top - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

9b. Calf Raises - Top

Bar set two bars higher than 9a. On toes heels up - push up pressing up on bar.

Hamstring/Lower Back SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

10. Hamstring/Lower Back

Use towel/pad on bar for comfort, 6" below waist. Bend over lifting up & hold.

Hip Flexor Right Leg - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

11a. Hip Flexor Right Leg

Use towel or bar pad, set just below waist height. Lift right leg upwards into bar.

Hip Flexor Left Leg - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

11b. Hip Flexor Left Leg

Use towel or bar pad, set just below waist height. Lift leg leg upwards into bar.

Hip Lift SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

12. Hip Lift

Using towel or bar pad for comfort, lower bar just below knee level. Lift hips into bar.

Hollow Hold (Abs) SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

13. Hollow Hold (Abs)

Hold bar hanging legs down and in front, tighten abs/core to hold position.

Hamstring Curls - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

14. Hamstring Curls

Bar set top ankle, then knee height alternating both legs, 3 sets each height.

Chest Press - Middle SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

15a. Chest Press - Middle

Bar set between low and high reach press. Exhale and press max into bar.

Chest Press - Low - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

15b. Chest Press - Low

Bar set between lowest possible for deep stretch. Exhale and press max into bar.

Chest Press - High - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

15c. Chest Press - High

Bar set highest possible for press extension. Exhale and press max into bar.

Close Grip Triceps Press- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

16. Close Grip Triceps Press

Bar set middle height same as 15b. Close hands elbow facing out press upwards.

Triceps Press - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

17. Triceps Press

Bar set so elbows bent 90° facing downward, palms up pressing bar up.

Press Up Bar Abs Iso - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

18. Press Up Bar Abs Iso

Press up on bar at max contraction while reverse crunch or leg lifts.

Lower Chest Squeeze -W- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

19a. Lower Chest Squeeze -W

Bar set just above waist, wide tight grip squeeze bar towards center.

Lower Chest Squeeze -N- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

19b. Lower Chest Squeeze -N

Bar set just above waist, narrow tight grip squeeze bar towards center.

Middle Chest Squeeze -W - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

20a. Middle Chest Squeeze -W

Bar set middle chest, wide tight grip squeeze bar towards center.

Middle Chest Squeeze -N- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

20b. Middle Chest Squeeze -N

Bar set middle chest, narrow tight grip squeeze bar towards center.

Upper Chest Squeeze -W - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

21a. Upper Chest Squeeze -W

Bar set top of head, wide tight grip squeeze bar towards center.

Upper Chest Squeeze -N - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

21b. Upper Chest Squeeze -N

Bar set top of head, narrow tight grip squeeze bar towards center.

Biceps Curl 90 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

22a. Biceps Curl 90

Bar set elbow height so palms up with 90° bend for max curl pressure upwards.

Biceps Curl 10 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

22b. Biceps Curl 10

Bar set lower height so palms up with 10° bend for max curl pressure upwards.

Biceps Curl 120 - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

22c. Biceps Curl 120

Bar set armpit height so palms up with 120° bend for max curl pressure upwards.

Triceps Overhead Press- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

23. Triceps Overhead Press

Bar set lower for more challenge, apply pressure to max static hold time.

Shoulder Press Low - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

24a. Shoulder Press Low

Bar set just above shoulder height. Strong stance, shoulder press upwards.

Shoulder Press High - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

24a. Shoulder Press High

Bar set just max reach. Strong stance, strong shoulder press upwards.

Side Lateral Raises - L - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

25a. Side Lateral Raises - L

Bar set one bar higher than lowest grip, try to lift bar up to side, both Left and Right.

Front Lateral Raises - L - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

25b. Front Lateral Raises - L

Bar set one bar higher than lowest grip, try to lift bar forward and upwards.

Rear Lateral Raises - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

25c. Rear Lateral Raises

Bar set one bar higher than lowest grip, bend at hips, lifting force back of shoulder.

Rear Shoulder Lift - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

25d. Rear Shoulder Lift

Bar set one bar higher than lowest grip, lifting force up and back.

Side Lateral Raises - H - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

25e. Side Lateral Raises - H

Bar set at shoulder height, focus on tight core lifting upwards Left and Right side.

Front Lateral Raises - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

25f. Front Lateral Raises - H

Bar set at shoulder height, focus on tight core lifting upwards.

Core Isometric- SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

26. Core Isometric

Bar set shoulder height. Feet ahead of center, leaning back, pressing down on bar.

Lat Hold - SoloStrength speedfit home gym exercise equipment free bodyweight calisthenics isometrics stretching workouts

27. Lat Hold

Grip bar tightly for max hold, pull down shoulders to engage back, feet forward.

NEW TO ISOMETRICS TRAINING? Read This

_________________

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.


_________________

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, "


_________________

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

Reading & Reference For Isometrics Training


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."

Summary of Benefits When You Employ Isometrics Into your Training 👇🏽


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.

Below are 26 scientifically proven benefits of isometric strength training for your review.
  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)

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