Isometric exercise is a method of strength training that involves static holds that work the muscle without changing the position of the joints. Using a barbell to perform isometric exercises activates the stabilizer muscles to improve core strength while building muscle. Incorporate isometric barbell exercises into your strength-training routine to add variety and improve stability.
Isometric Front Raise
Performing static holds in the front-raise position works the shoulders and core. Stand with your feet shoulder-width apart. Hold the bar with your arms straight down and hands spaced shoulder-width apart. Face your palms down. Lift the bar up to shoulder-height and hold this position for 10 seconds. Slowly lower the barbell to the starting position. Repeat the exercise for three sets.
Barbell Tricep Press
Barbell tricep press stimulates the triceps, shoulders and core. Begin by standing with your feet shoulder-width apart. Hold the barbell overhead with your arms extended straight. Bend your elbows to 90 degrees and hold this position for 10 seconds. Slowly press the barbell up and return to the starting position. Repeat for three 10-second sets.
Isometric Barbell Squat
Barbell squat holds recruit the quadriceps, hamstrings, glutes, calves and core. Stand with your feet shoulder-width apart. Place the barbell behind your neck, resting on your trapezius muscle. Bend from the hips and sit back until your knees are bent at 90 degrees. Hold the position for 10 seconds. Slowly press yourself up and return to the starting position. Repeat for three sets.
Isometric Bicep Curl
Isometric bicep curls engage the biceps, shoulders and core. Start by standing with your feet shoulder-width apart. Hold the barbell with your arms perpendicular to the floor and palms facing up. Curl the barbell up until your elbows are bent at 90 degrees. Hold this position for 10 seconds. Slowly lower the barbell and return to the starting position. Repeat for three 10-second sets.
References
- Bodybuilding.com: New Age Isometric Training
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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