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The best isometric exercise equipment to maximise your training

 

In this article we take a look at some of the best isometric exercise equipment to take your training to the next level.

Summary of the best isometric exercise equipment available:


Contents

1. The definition of isometric exercise

2. What is an isometric contraction?

3. Isometrics for Martial Artists

4.  The history of Isometrics

5.  Do isometrics build muscle?

6.  Full body isometric workout routine

7.  Perceived Limitations of Isometric Exercises

8.  The Best Isometric Exercise Equipment

What is the definition of isometric exercise?

Before we look at some of the best isometric exercise equipment available, let’s look at the basics.

Physical fitness consists of three basic components: endurance, flexibility and strength.

Regular weight training is a great way to gain strength and put on muscle mass.  On it’s own it can be used to maintain and develop an individual’s strength.  Taken to the extreme, bodybuilders use a variety of weightlifting techniques to put on vast slabs of muscle.

Weight training, at its most basic level, involves the lifting and lowering of a weight; typically a dumbbell or barbell or even a weight stack.  Each complete movement is called a repetition (or rep).  A series of consecutive repetitions is called a set.  The sets and reps can be arranged in a number of ways to form a wide range of different weightlifting techniques: pyramid sets, drop sets, partial reps, pause reps, to name but a few.

A rep consists of three phases:

  • the concentric phase where the muscle length shortens as the weight is raised
  • the peak contraction phase where the muscle is at its shortest length
  • the eccentric phase where the muscle lengthens as the weight is lowered.

For more information see here.

There is an additional type of repetition – an isometric contraction.

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What is an isometric muscle contraction?

The term “isometric” combines the Greek words “Isos” (equal) and “metria” (measuring), thus the muscle contracts without changing in length.

Imagine holding a heavy box in front of you.  Your muscles will be contracting just to hold the box in place.  The length of the muscles remain fixed and your limbs won’t move.  If the weight it heavy enough it won’t be long until your muscles tire and you have to lower the weight.   Attempting to prevent the movement of a heavy weight is called a ‘yielding isometric’.

There is also another type of isometric technique.  Instead of holding a heavy weight in place, imagine pushing or pulling against an immovable object with sustained, near maximal effort for around 5 seconds at a time.   Pushing against an immovable object in this way is called an ‘overcoming isometric’.

In a yielding isometric, the individual is pressing roughly the exact amount of force needed to negate the resistance, neither dropping nor lifting it.  In an overcoming isometric, more force can be exerted but the object will remain motionless.

Yielding isometrics therefore allow measurable progress.  The individual can increase the weight being used and track their progress.  However, the extremely heavy weight needed by some advanced practitioners could pose a risk of injury.

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Isometrics for Martial Artists

Isometrics can also be incorporated into a martial artist’s training program to enable them to become a better fighter.  Grapplers will find that they can pin and throw larger opponents; strikers will find that they can punch or kick faster and more powerfully.

The importance of isometric strength for wrestlers is outlined in this scientific paper.In another scientific paper, Juneja,  Verma, and Khanna commented :

“most studies in our review report moderate to strong correlation between Isometric strength and dynamic performances specially those which involve large amounts of force and explosive power .“

 

The History of Isometrics

Isometrics has been practiced in the martial arts and in yoga for centuries.

In more recent times, renowned martial artist Harry Wong, has exposed the benefits of isometric exercises in his own workout routine.  This is very much a dynamic form of isometric tension where one muscle is pitted against another during different movements.

Bruce Lee, himself, was an advocate of isometrics.

In Europe, it wasn’t until the latter half of the nineteenth century that information on isometrics became more readily known.  In large part this was because of the growing popularity of the strongman acts that toured the continent.

One of the earliest and best known of these strongmen was Eugen Sandow who was at the time something of a celebrity, amazing audiences with his feats of strength.

Many of these early strongmen used isometrics as an effective means of building strength and muscle.  However, they obviously didn’t use some of the best isometric exercise equipment that is available today.

Alexander Zass, known as “The Amazing Samson”, trained in his youth trying to bend saplings in the forest in order to get strong.  Later he found himself a prisoner of war during WW1 and pulled on his chains and prison bars to increase his strength.  He found this method so effective that he was able to bend the bars of his prison window and escape.  In the attached video you can see the chains he used as part of his training.

 

His workouts have concepts have been incorporated into the philosophies of  Steve Maxwell, the renowned physical educator.

 

In more recent times, the amateur wrestler, Henry Wittenberg, attributed much of his success to the practice of isometrics.   From 1940 to 1952, he remained undefeated in over 400 consecutive matches and won a gold medal at the 1948 Olympics.

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Do isometric exercises build muscle?

It’s no use buying the best isometric exercise equipment available if these type of exercises don’t build muscle.  Let’s look at the evidence.

In the 1920s, a series of scientific experiments took place looking at the effect of inactivity on muscles.  One such experiment involved tying the legs of frogs together to prevent movement and kept that way for some time.

When the bindings were removed , the muscles of the legs which had been bound were larger than those of the control group, whose legs were not tied.

The reason for this surprising result was that during the period that the legs had been bound , the muscles had continually strained against each other.  It was this repetitive contraction and tensing of the muscles that had led to their remarkable development.

To emphasis  building the size of the muscle as opposed to purely just strength, a number of bodybuilding specialists have advised holding a longer isometric contraction.

 

Further information can be seen here.

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Full body isometric workout routine

So what a full body isometric  workout routine look like?

Henry Wittenberg wrote a book detailing his own isometric workout entitled “Isometrics”.   The workout was to be repeated daily.

The prescribed workout began with a series of warm up exercises designed to prepare the body for the upcoming exertions.

The individual would then perform a series of isometric exercises .  Each would last for a total of 10 seconds.  During the first four seconds, the individual would work up to maximum effort:  the point at which the muscle was being contracted to its max.  At this point it was not possible to exert more force and the muscle would involuntarily quiver.  Each exercise was to only be repeated once.

Exercise 1:  The Palm Push

best Isometric exercise equipment

Image from YouTube 

Stand with hands in front of the chest in a prayer type position with hands together.   The forearms should be held in a straight line.  The palms should be pressed together during the isometric contraction.

This exercise primarily develops the chest.

Exercise 2: Parade Press

best Isometric exercise equipment

Image from YouTube

Standing, the hands are held together behind the small of the back.  During the contraction the hands are pushed into the back as if trying to pass right through it.  The back resists this movement.

This exercise mainly targets the front deltoid.

Exercise 3:  Two-handed curl

This exercises incorporates the use of a strong piece of cord or rope that will withstand being pulled at full force without snapping.

Sit upright in a chair and put the rope underneath your legs whilst holding each end in your hands so that upper and lower arms are at right angles.  You may need to wrap the ends of the rope around your hands a few times to ensure the rope is the right length.

Pull upwards on the rope whilst keeping your feet flat on the floor.

This exercise targets the biceps.

Exercise 4:  Front Cable Stretch

Hold the same piece of rope directly in front of you at arms length.  Your hands should be just over shoulder width apart and parallel to the floor.

You may find it easier to tie the rope into a loop whilst holding it.

Now try to pull the loop apart by moving your hands outwards whilst keeping your arms straight.

This works your rear deltoids and upper back muscles.

Exercise 5:  Neck Press

best Isometric exercise equipment

Image from YouTube

Place both hands behind your head and interlace your fingers.

Next, press your hands against the back of your head whilst simultaneously resisting by pushing your head backwards.

This exercise develops the muscles of the neck.

Exercise 6:  Hip Press

Stand with your hands on your hips.  Now press your hands together as if you’re trying to squeeze your hands together pushing against your hips as hard as you can.

Exercise 7:  Overhead Cable Stretch

Hold the rope loop overhead so that each end is in your hand.

Your arms should be straight and should be positioned so that your entire body is in the shape of a “Y”.  Wrap the rope around your hands until all the slack is removed without moving the position of your arms.

Now, using as much force as possible, try to move your arms outwards, attempting the rip the rope apart.

Exercise 7:  Tricep Push

Place the rope so that it runs round your back and under your armpits.  Hold each end of the rope with each hand, wrapping it round so that when the rope is taught the arms are bent at right angles with the elbows pointing down.

Once in position, push the arms forward and resist the movement by pushing against the rope with your back.

This exercise primarily works the triceps.

Exercise 8:  Back Cable Stretch

Place the loop of rope behind your lower back and grab each end with your hands.    The rope should run parallel to the floor and be approximately 3 feet in length.

Begin the exercise by pushing the hands outwards trying to pull the rope apart.

This is like the overhead cable stretch but this time your arms are pointing down and the cable is running behind your lower back.

Exercise 9:  Deadlift

Bend the knees so that you’re stood in a gentle squatting position with your feet standing on the loop of rope.

Hold the other side of the  loop with your hands palm up.  Keep your back straight.

To commence the exercise, try to stand upright using your back and legs muscles.

This will exercise your leg and back muscles.

 

Whilst these exercises can be effective, to really progress you may want to consider looking at using some of the best isometric exercise equipment on the market.

 

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Perceived Limitations of Isometric Exercises

A criticism of isometric training is that it produces considerable strength increases but only at the muscle angle being trained; there is little cross over to other muscle lengths. (Kitai & Sale, 1989; Lindh, 1979; Thepaut-Mathieuet al., 1988; Weir et al., 1995).

In contrast, normal weight training, where a weight is lifted up and down, results in smaller strength increases through-out the range of the training movement (Graves,Pollock, Jones, Colvin, & Leggett, 1989).

One possible solution is to train isometrically for a particular muscle but at a number of angles.

This was the subject of one study by Jonathan P. Folland, Kate Hawker, Ben Leach, Tom Little,& David A. Jones:

“In conclusion, training isometrically at four anglesproduced significantly greater gains in isometric strength across a range of angles (assessed with two dynamometers), but similar gains in isokinetic(dynamic) strength in comparison to dynamic training.”

Here’s a great video showing how to do this in practice:

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The Best Isometric Exercise Equipment

Whilst isometrics using just a rope, pressing against an immovable object or your own body, can be effective, it’s difficult to know how much force you are exerting and to gauge your progress.

Fortunately, there’s equipment out there that can greatly assist your training.

We’ve outlined some of the best isometric exercise equipment available below:


Invented by Gert F. Kolbel, the Bullworker was introduced in Germany in 1963.  It was used by the German Olympic team, who demonstrated its effectiveness at improving sports performance.

The Bullworker itself consists of a cylinder containing compressive springs which can be squeezed together using the two handles at either end.

In addition, attached to the handles are connected by heavy duty, wear resistant cables.   When these are pulled apart, it has the same effect as squeezing the handles together.  This  makes the Bullworker highly versatile, enabling it to be used in a multitude of exercises.

What really makes it a powerful training tool is the Power Meter.  This is effectively a ring that circles the cylinder which is pushed along by the handles when they are compressed.  The cylinder itself has a scale running along it so you can look at the position of the ring against the scale to measure your progress.

Importantly you can look at the  Power Meter whilst performing the exercise to ensure that you are exerting a consistent level of force throughout the isometric contraction.  You can also measure your progress as your muscles get stronger.

Over 10 million Bullworkers have been sold, and over the years the design has been refined making it more ergonomical and more comfortable to use.

The modern Bullworker provides up to 100lbs of controlled resistance and is constructed out of high quality steel.  So confident are the manufacturers of its durable construction, that it comes with a 5 year warranty and a 90 day money back guarantee.  The is one of the best pieces of isometric exercise equipment on the market at an affordable price.

One user, Cynthia Sue Larson*, commented:

“This device must be one of the best-kept secrets of body builders and athletes everywhere. The versatility of the various components make this an outstanding tool for physical therapy, without need for a multitude of various other bands, belts, balls and what-not. Essentially, this full-range fitness training system provides people with the tools, videos, charts and information with which a motivated individual can increase strength, flexibility, and stamina at home in relatively simple exercise programs that literally just take minutes a day.

Whether you wish to develop muscles, establish a six-pack, reduce shoulder or hip or back pain, or get one of the best all-over body workouts you can imagine from the comfort of home, I can’t recommend Bullworker highly enough. I’ve simply not seen anything that provides anywhere near as much benefit for relatively little pain or suffering–when you use the device according to directions.”


After the Bullworker, Gert F. Koelbel went on to develop another isometric device, the Isokinator.  Just larger than a smart phone and made of stainless steel and aerospace aluminium, it is capable of providing up to 198 lbs of resistance.

It features two sliding bars on each side which can be moved upwards and downwards to adjust the level of resistance.  Once the resistance has been set, the handles on each side of the device are then pulled apart.  As the handles are pulled, two brass coloured balls on the device move according the force exerted.  The idea is that, once in position, these balls are kept in place by applying constant tension to the handles. Movement is incorporated into the exercises creating a dynamic isometric.  This is really one of the best pieces of isometric exercise equipment available.

best Isometric exercise equipment

Image from koelbel.de

The Isokinator is made in Germany and features the kind of engineering that you would expect from a German product.  It even comes with a 20 year guarantee as a testament to the quality of its construction.

The Isokinator comes with an easy-to-read manual, a DVD, a training diary and even a free app for your smartphone.

An overview of the device:

 

One user* commented:

“I bought the Green Giant Isokinator a couple months ago. I live in Maine, USA and have been working out with free weights and various machines / weightlifting routines since I was 16 (now almost 49). Power lifting in my youth created great strength, but now, older, my aching joints and arthritis make me question the decades of heavy duty training with dumbells and partials inside my power rack. The Isokinator, while pricey, has quickly proved its value! My tendons and muscles regained their strength and size, without any pain. The workouts take some getting used to, as it IS different than conventional resistance training. But, it works, and quite well, as the muscle is under constant 70% tension. I feel 23 again, (strong and lean with more energy and vigor)”.

Conclusion

Hopefully, your now in a position to incorporate isometrics into your own training routine.  If you’re serious and want to make maximum progress, we’ve shown you some of the best isometric training equipment that’s on the market.

 

Happy training!

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*an Amazon.com reviewer
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