Iso-extreme exercises are workouts devoted mainly to isometric actions. The National Strength and Conditioning Association defines isometric actions as a muscle generating force against a resistance without any change in joint angle. These workouts bring with them variance to routine exercises and benefits sometimes lost during normal concentric and eccentric muscle actions.
Benefits
Since isometric exercises allow you to hold a weight or body position without changing joint angle, you can work muscles without putting an injured body part through full range of motion. When you engage in an isometric dumbbell curl, for example, the elbow is bent and the you flex and work the biceps without needing to lower the weight again to starting position.
Co-Contraction
When holding an isometric position during a workout, you can work two muscles at once, both the agonist and antagonist. This is shown in the knee extension, where if you extend the knee fully and hold it in that same position, not only will the quads activate and flex as is normal, but the hamstrings in the back of the leg will also flex, giving you access to work two body parts at once.
Hyperextension
Hyperextensions, also call back extensions, are another good workout to include in an iso-extreme workout. These exercises focus mainly on the lower back, which will help strengthen a weak lower back, but they also work the front of the core, the abdominal muscles.
To do this workout properly have a machine or friend hold your feet firmly in place while your torso is bent completely over a bench while keeping your back straight. Then, lift your torso so that your body is completely straight and hold in that position, which is the isometric portion of the exercise.
Further Work
Any workout can be done in this way, utilizing an isometric form of the exercise to create an iso-extreme exercise. One you feel the muscles engaged during the peak aspect of each workout, hold firmly in that position. For assurance in regards to proper lifting technique, it is always advisable to enlist the talents of a certified personal trainer.
References
- "NSCA's Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- •"Principles of Anatomy and Physiology"; Tortora & Derrickson; 2009
- "Power Isotonics: The Complete Book of Dynamic Self-Resistance Exercises for Men and Women";David Nordmark, Karen Pang and Sean Stewart; 2010
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