To understand 3-position overcoming isometrics, you first need to understand what an overcoming isometric is. Overcoming isometrics involves attempting to move an immovable object, creating maximal tension without any actual movement. This type of training is highly effective for developing strength at specific joint angles and improving force production when performed with maximal intent. When performed for longer durations at roughly 60 to 75% effort, for 30 to 90 second holds, they can also help improve tendon, ligament, and overall joint health.
3 Position isometrics are a commonly performed isometric concept, where you perform an isometric at 3 points of the range of a specific lift. For example, on a squat, 10 seconds each at the following 3 positions: in the hole, halfway up, 3/4 of the way up. This is traditionally very annoying to do with spotter arms, as most people perform overcoming isometrics on the bottom of the spotter arms. But with the ISO Cups or Smith Machine Overcoming Isometric tool, it takes 10 seconds or less to adjust the bar, which is usually the amount of rest you want to give yourself anyway.
Shown above, Anthony Cockrill is administering a 3-position back squat overcoming isometrics with one of his volleyball athletes at Southern Methodist University. She is performing the back squat at 3 different positions: parallel, just above parallel, and knees almost locked out/the top. Click here to watch the Instagram Reel.
3 Position Isometrics can be done for various amounts of time based on the desired outcome.
Specific Join Angle Strength: 3-8 Second iso Maximal Contractions
Tendon and Ligament Resilience: 30-90 second isos at 50-70% intensity
