![]() Go ahead and just try and do a 10 minute push-up and see what happens to your entire body! ![]() If you really want to take isometric exercises to the next level, you can use a technique called “extreme isometrics,” in which you do indeed move your muscles, but you move them very, very slowly – taking as long as 5-10 minutes to complete a single repetition. As you can imagine, this takes intense focus. Other popular examples of isometric exercise are the front plank, side plank, and the “boat” abdominal hold in Yoga and Pilates. If you’ve ever performed a wall squat, in which you sit in an imaginary chair with your back against the wall for as long as you possibly can, then you’re familiar with isometric exercising! Your legs are certainly burning – but you’re not budging an inch. ![]() This is in contrast to traditional moving “isotonic” contractions, in which your muscle length and joint angle change throughout the exercise. The term "isometrics," which combines the Greek words “isos” (“equal” or “same”) and “metron” (“distance” or “measure”), refers to a muscle contraction without any visible movement in the angle of the joint. Jay uses isometric exercise to enhance the results that his athletes get – and even if you’re not, say, a professional football player, you can still take advantage of these same training techniques. On my personal blog, in a podcast episode titled How Underground Russian Techniques From Old Soviet Training Journals Can Turn You Into An Endurance Beast, I interview a coach named Jay Schroeder, who works with professional athletes from around the world.
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