Second Return of Kings Article on Isometrics


Once again, I have written about isometrics, but a different sort of isometrics. Isometrics to work out the lower part of the body as opposed to the upper body in the previous article.

Before we begin, let us review the basic principles of isometric exercise:

1. All isometrics are static, flexed positions, not dynamic movements

2. A full breath is done before the flexion, the breath is exhaled during the flexion, and the normal breathing resumes as the muscles are relaxed

3. Hold each flexion for 10-15 seconds

4. Do each exercise 2-4 times, depending on your preference.

With that being said, let us now discuss the positions that will work the lower body, as well as other muscles that were not worked by the exercises discussed in last week’s article.

These are certainly not the only applications of this style of muscular exercise. Indeed, any resistance exercise can be made into an isometric exercise by holding it in a static position. For example, a lifted weight can be held in a fixed position over head, this giving an isometric exercise to the shoulders and forearms.

Isometric exercise can also be combined with movement of other muscles to increase instability and thus force the muscles  to work harder, such as in the overhead farmer’s walk: an exercise consisting of lifting a heavy weight over head (the static component) and walking while keeping the weight overhead (the dynamic component).

While isometrics are no substitute for traditional resistance training, they do have their place for any athlete.

Read it here