Static-contraction training is a type of weight training that focuses on creating tension on your muscles to provide maximum improvements in strength. As the name indicates, static-contraction training involves static holds, rather than dynamic lifting. Static-contraction training is regarded to be so powerful that motivational speaker and life coach Tony Robbins called it "the cutting edge in bodybuilding." To perform this training properly, certain equipment is needed. Always train with proper supervision.
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The Smith machine is a piece of exercise equipment with an adjustable vertical bar that allows you to perform exercises, such as the bench press and squat. The Smith machine features metal attachments that act as breaks, so you can prevent the bar from falling too far. Because static-contraction training requires you to hold weight at a certain point within your reach, you can push the adjustable bar to that point and set the attachments to protect you when you release the weight.
The power rack is similar to the Smith machine and is ideal for performing static-contraction training with the bench press. Unlike Smith machines, power racks do not come with their own sets of weight plates, but gyms usually have a set conveniently located. Use the cross bars when performing static-contraction training, as they act as a virtual spotter, like the Smith-machine attachments.
To perform static-contraction training at home use resistance bands. Resistance bands can be used for a wide variety of upper- and lower-body exercises, and you can increase the resistance by shortening the section of the band you're using by folding it over. Because resistance bands do not use weight plates or other forms of resistance, you do not run the risk of having weight crash down on you.
The leg-press machine is recommended for use with static-contraction training by the program's developer, Pete Sisco. Position your legs so that the leg-press sled is within 2 inches of your full range of extension. Sisco also recommends ensuring all safety stops are in place to prevent injury.