Isometrics are one of the three types of muscle contractions, yet many strength coaches primarily program traditional concentric and eccentric work while ignoring isometrics. Some coaches use basic isometrics like squat holds or planks, these are often the only forms implemented by those who do not fully understand the depth and versatility of isometric training. When programmed correctly, isometrics can be used as a tool to develop several different athletic qualities listed below.
• Specific joint angle strength
Strength gains from isometrics are highly angle-specific, with the greatest carryover occurring roughly 15 degrees above and below the trained joint angle. This makes them highly effective for attacking sticking points or strengthening vulnerable positions. These should be maximal contractions for 3-8 seconds.
• Tendon, ligament, and connective tissue resiliency
Longer-duration yielding or overcoming isometrics can improve tendon stiffness, load tolerance, and joint health. 30-90 Seconds is often the prescribed duration with 50-70% intensity.
• Rate of force development (RFD)
Short maximal isometrics can improve how quickly force is produced, which carries over to sprinting, jumping, and change of direction. 3-8 seconds is typically the prescribed duration.
• Warm up potentiation/priming
Short maximal isometrics before explosive work can help increase nervous system readiness. I like to perform bent over row isometrics before I bench press, it gets my lats firing, which assists on the eccentric portion of the bench press.
• Motor control and positional awareness
Holding positions under tension improves body control, posture, bracing, and awareness in key athletic positions.
Types of Isometrics
Overcoming Isometrics: Producing force against an immovable object with maximal intent, creating tension without movement. Examples: IMTP, various position barbell ISOs (bench press, squat, OHP, rows), Spring Ankle, Neck ISOs against a wall, and others.
Yielding Isometrics: Holding a position under load while resisting movement and maintaining joint position over time. Examples: Copenhagens, wall sits/squat holds, push up ISOs, and dumbbell or barbell holds (bench press, squat, OHP).
Click here to read our Yielding VS Overcoming Isometrics article
Dynamic Isometrics: Producing force through a very small range of motion under load, combining isometric tension with limited movement. This allows athletes to maintain constant tension while still producing force. Examples include ISO Cup squats, bench press, deadlifts, rows, and overhead press at 80 to 95% intensity, along with seal rows where the load is pulled directly into the pad.
How Long Should Isometrics Be Performed?
Overcoming Isometrics can be used for a few different purposes, depending on the desired outcome of the movement, such as strength development, endurance, stability, power, and potentiation. You would hold them for different lengths of reps and or more sets.
- Strength Development: To build maximum strength, perform isometric contractions for 5 to 10 seconds with high intent.
- Muscular Endurance: To improve muscular endurance, hold isometric contractions for 10 to 20 seconds.
- Joint and Tendon Resiliency: To improve tendon, ligament, and overall joint health, perform long-duration isometrics with 50 to 75% of maximal intent for 30 to 90 seconds.
- Power and Potentiation: For methods focused on potentiation, such as Dynamic Power Potentiation Cycling (DPPC), use short maximal isometric contractions lasting 1 to 4 seconds. Learn more in Cal Dietz’s original article, “Optimal...”
How Intense Should Isometrics Be Performed?
Our ISO Teeth are built directly into the Spotter Arms to make overcoming isometric setups faster, safer, and more precise. Instead of balancing the barbell against flat steel or relying on rack hole spacing alone, the integrated channels lock the bar securely in place and allow for fine 1/4" position adjustments. This helps athletes dial in exact joint angles for specific training adaptations while keeping the setup simple and repeatable.
Implementation of Isometrics
To properly implement isometrics into a training program, you must first determine the desired outcome. The goal will dictate when the isometric is performed within the workout, the duration of the contraction, and the type of isometric used.
For Rate of Force Development (RFD), isometrics should be performed early in the workout, immediately after the warm-up, when athletes are fresh and unfatigued. Maximal contractions cannot be produced effectively under fatigue. These efforts are typically held for 3 to 8 seconds, as true maximal intent cannot be sustained much longer than that.
For tendon, ligament, and connective tissue resiliency, longer-duration isometrics are more effective. These should generally be performed at 50 to 70% effort for 30 to 90 seconds. Attempting maximal contractions for extended durations is unrealistic, as force output rapidly declines after roughly 10 seconds of maximal effort.
Like any training method, isometrics must match the specific adaptation you are trying to create. They should not be programmed simply because they are one of the three muscle contraction types. Effective implementation requires understanding both why they are being used and how they should be applied within the overall training plan.
Have specific questions on Isometric Training? Reach out to use at training@straydogstrength.com!