Isometric Hold Method

Isometric Hold Method

An isometric hold is staying static in a certain point at the movement. At the bottom of your squat for example or when holding a plank. When using an isometric hold in the contracted position (at the top of a bicep curl for example), there will be extra blood flow regulated to that bodypart. This can lead to a bigger “pump”. Besides that, it is great for strengtening a weak position of the movement you are doing. If you do an isometric hold, when being under resistance, this will increase the amount of motor units you recruit during a contraction. Because of this, it can help you to develop more mind-muslce connection and boost your time under peak tension.

Generaly, the muscle is at it’s weakest when fully contracted and strongest at the most lengthened (stretched) position. Let’s take a squat for example. When going down in a squat, your quads and glutes are put to a maximum stretch. Your knees are bent and your hips are hinged. In order to stand back up again, your muscles fully contract and go from the stretched to the contracted position. By using an isometric hold at the bottom of your squat, your stretched muscles start acting like an elastic cord. Tension is being built and explosively contract to change direction.

Upper body

Lower body