What is isometric training?

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Isometric training is a method of strength training that produces a muscle contraction with little to no bodily movement. This type of training is beneficial in sports such as gymnastics where a specific body position needs to be held for a period of time during routines. Isometric training is also used frequently in conditioning programs for individuals suffering low back pain.

An example of an isometric exercise is the superman. Lay on your stomach with arms extended overhead and legs straight. Slowly lift the arms and legs a few inches off the floor, hold the position for 30-60 seconds then return to the starting position. Keep arms and legs straight throughout the movement.

Isometric training, also known as static strength training, involves exercises in which the length of the muscles involved does not change and there is no visible movement at the joint(s). An example of an isometric exercise for the legs is holding the mid-point of a squat for a specific duration, such as 1 minute.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.