For muscles to be built, they need a force applied to them. This is often referred to as load. During an exercise, muscles have to contract. When they alternate back and forth from a lengthened to shortened position, it is called isotonic, or dynamic. When a muscle gets contracted and stays in this position, it is called isometric, or static. This type of training is more involved than it appears.
Identification
Sports like basketball, tennis, racquetball, volleyball and baseball all involve repetitive movements of the body, and exercises are done to match these demands. On the other side of the spectrum you have sports like shooting, mountain biking, gymnastics, mountain climbing and wrestling. These sports require the body to be held in stabilized positions for extended periods of time. Isometric muscle exercises help improve strength in these sport specificities.
Exercise Examples
Every major muscle group can be worked with isometric exercises. This includes the chest, shoulders, back, triceps, biceps, legs and abdominals. With some exercises, more than one muscle can be trained at once. Take the push-up hold, for example. This works the pectorals, or chest muscles, anterior deltoids, or front shoulders, and triceps all at the same time. To do this exercise, place your hands shoulder-width apart on the floor, place your feet together and fully extend your arms. After tightening your core and straightening your back, lower yourself half way to the floor and hold. This same principle can be applied to other conventional exercises like calf raises, squats, hip raises and shoulder presses. Simply put, move the muscle into a contracted position and hold.
Another way to do isometrics is by trying to lift really heavy objects. Take a car, for example. To simulate a deadlift exercise that targets your glutes, thighs and lower back, squat down and grab the bumper with both hands, then lift up with all your might and hold.
Time Frame
When you first start doing isometric training, 10-to-30-second holds are sufficient. After you develop more strength, increase your holds accordingly. After you can hold an isometric contraction for 60 seconds with ease, then hold until failure.
Convenience
Although isometric exercises are done by holding dumbbells and other types of equipment, they are not necessary. By using the resistance of your hands for example, you can do a chest, triceps and biceps exercise. To work your chest, place your palms together in front of your body and squeeze as hard as possible. To work your triceps, bend one arm, place your hands together and try to straighten your arm. To work your biceps, bend one arm, place your hands together and try to bend your arm even more. Being able to do isometrics with just the weight of the body makes them convenient to do when you do not have equipment or are on the road and can't get to a gym.
Yoga
Yoga is a type of mind and body exercise that is predominately isometric. With yoga, you hold your body in what's called a pose for an extended period of time. This is really nothing more than an isometric contraction. Not only does yoga help improve strength, but it also helps improve balance and flexibility.
Benefits
People who have arthritis or other joint conditions need to strengthen the neighboring muscles to support the joints. Take the knee, for example. Exercises like leg extensions and leg curls work the quadriceps and hamstrings which support the knee, but they also cause the knee joint a lot of stress. Isometric training, however, strengthens the muscles without excess joint stress. Take the knee again, for example. By sitting in a chair, extending your leg in front of you and squeezing your quadriceps, you are strengthening your muscle without undue joint stress. This exercise can be immediately followed with a hamstring exercise. Simply place your heel on the floor and pull backward to contract your hamstring muscle.
Expert Insight
Isometric exercises are not for everyone. According to the University of Iowa, people with circulation problems and high blood pressure should avoid exerting pressure without muscle movement.
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