Triphasic ISO Cups are a Stray Dog Strength original, developed in collaboration with Cal Dietz of Triphasic Training. As a leading voice in overcoming isometrics, Cal identified the need for a more practical solution—and we delivered. While ISO Cups function like traditional bar cups, they feature a 33MM C-channel that allows athletes to start and stop overcoming isometric reps without resetting the bar. Historically, overcoming isometrics were performed against spotter arms or the underside of bar cups, requiring the athlete to re-rack and reset between reps. This can be especially cumbersome for movements like squats. The ISO Cup design eliminates that issue, making isometric work more efficient, repeatable, and accessible. There are many exercises that can be performed with ISO Cups this article identifies some of the ones we think are most applicable to sports performance programs.
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1. ISO Mid Thigh Pull or IMTP
The isometric mid-thigh pull (IMTP) is a safe, efficient, and reliable way to assess maximal strength in youth and adult athletes. When you pair ISO Cups and VALD® ForceDecks, it becomes an easy-to-set-up, rack-mounted IMTP station. IMTP results correlate with key athletic qualities like sprint speed and vertical jump, making it a valuable tool for both testing and training. It’s especially effective for developing strength, power, and tendon stiffness—particularly in athletes with a low training age. If you do not have Force Plates, IMTP or a lower variation pulling from near the knee/shin is a great way to isometrically train the posterior chain for deadlifts.
2. Overcoming Isometric Back/Front Squat
Overcoming isometric squats are an effective way to target sticking points in the squat and are especially useful for in-season training. Using ISO Cups, athletes drive into an immovable bar with no external load, allowing for self-regulated intensity while minimizing spinal compression and enhancing safety. Traditionally placed on the bottom of the bar cup or spotter arm, this setup allows the barbell to roll, creating a safety risk and requiring the lifter to pull the bar in and out of position.
3. Overcoming Isometric Rows
Overcoming isometric rows are a great way to target a specific point in the pulling range of motion. Because most athletes can produce more force than their grip can handle, using straps is recommended. This exercise is also an effective warm-up for pressing movements, as it activates the lats and upper body while keeping the chest fresh.
4. Overcoming Isometric shoulder press
The shoulder press can be uncomfortable for some athletes through the full range of motion, but incorporating isometrics is a great way to reduce pain while building strength and joint stability. With ISO Cups, you can target specific points from just above the chest to full lockout using 2" height adjustments. I’ve been using long-duration overcoming isometrics (45–90 seconds), which aren’t done at full effort the entire time but place consistent tension on the tendons—helping promote recovery and resilience over time.
5. Overcoming Standing SL ISO Calf
Calf training is often dismissed as something only bodybuilders focus on, with calves seen as a “show muscle” rather than a key contributor to athletic performance. In reality, the foot and calf complex is essential for speed, force transfer, and lower-body power—but it’s frequently overlooked in sports performance programming.
A raised heel overcoming isometric calf raise is an effective way to train this area. Using ISO Cups, you can perform this movement safely and efficiently by driving into an immovable bar from a raised heel position. This setup allows you to target both the foot/ankle complex and the calf under high-tension conditions. It closely replicates the Spring Ankle overcoming isometric—without the need for a Spring Ankle Device.
Honorable Mention Exercises
Overcoming Isometrics Bench Press
The Overcoming Isometric Bench Press is an effective method for targeting specific sticking points in the lift. ISO Cups, with 2" height adjustments, make it easy to precisely set the position of the immovable bar. Their enclosed channel design adds safety by preventing the bar from slipping or falling out during setup or execution.
Overcoming Isometric Push Ups
Set the bar low on the uprights so it makes contact with the athlete’s back at some point during their range of motion. This can be positioned at the bottom, middle, top, or any point in between, depending on the training goal. These are challenging and serve as an effective pressing alternative to the traditional bench press.
Overcoming Zercher Squats
Zercher squats are an excellent full-body squat variation that demand significant upper body engagement, particularly from the biceps and upper back to hold the barbell. Like front squats, they place greater emphasis on the trunk and core compared to traditional back squats, making them a valuable tool for developing total-body strength and stability.
Conclusion
Overcoming isometrics are a proven method in both sports performance and strength training programs. ISO Cups offer a safer, more efficient way to set up these movements, with a compact design that mounts and stores directly on the rack.
They pair seamlessly with force measurement tools like VALD ForceDecks, Hawkin Dynamics Force Plates, and other systems for precise data collection.
We offer ISO Cups for 3x3" racks with 1" or 5/8" holes, as well as a PowerLift-specific version designed for 4x3" tubing with 1" holes. We also have made custom small batch for Eleiko Prestera Racks, Need a custom fit? Reach out—we can build ISO Cups to match your rack style.
