Let me start by first defining exercise: Exercise is resistance, it is that simple. Anything that prevents or slows down movement creates resistance, which is work, which is exercise. Do not box your mind by limiting this to dumbbells and weight machines. Although most forms of resistance are directly related to gravity, like with dumbbells, some are not. In particular, Isometric Resistance training is one of them.

If you continue to read this post, then you have NO excuse as to why you cannot work out, ever. It doesn’t matter if you live in a small apartment or condo, at school, a dorm room, sitting at a desk, standing at a register, in a military barracks, driving, a wheel chair, a hospital bed or even a straight jacket! National Geographic is hosting an experiment of sorts, where three people are put into isolation for 7 days. This, is a perfect example of where Isometrics would shine.

Let’s recall what Isometric means from our Isometric Stretching post: Equal measurement, or equal pressure in our case. Basically you use your own body or a static object like a wall or floor, to create your equal pressure. It is more effective if you use your own body, because you exercise two things at the same time.

For instance. Instead of doing a dumbbell bicep curl, you use you other arm to try and prevent (restrict) the movement. So essentially, you work out your biceps with one arm on the curl, and you work out your triceps on your other arm. Equal pressure. If you do it right, however, it isn’t limited to these two muscles. Your shoulders, stomach, back, forearms, hands, neck, and chest should ALL be tight to stabilize your body while you do this.

One thing that you must keep in mind when doing Isometric resistance training is range of motion. Do not always do your exercise in the same position but instead move around. (unless you are in a straight jacket)

The key to maximizing your success is not speed, but slow and precise movements. Take your time with each movement, and feel all of the muscles working together. When you feel a particular spot that is sore, hold that spot a little longer. Doing hundreds of mindless and rapid repetitions does not cut it in my book, errr, blog. Not only do you waste time, but much of the benefit is lost because momentum helps with the majority of the motions. I’m sorry, but my workout is not a competition with the neighbor. Mine is about accuracy, form and function. I want my muscles to be fully functional, for a wide variety of tasks, not just pumping endlessly and for no purpose other than bragging rights.

Proper form is very important. If you are arching your back, or shifting your body to compensate pain, then you might as well stop. Improper form can cause unnecessary joint stress, and if done for too long can result in damage. So again I repeat, if you have been holding a position to the point that you cannot maintain the perfect form, then move on to something else. No sense hurting yourself, this is counterproductive.

Now for some specific positioning…

One of my favorite forms is the Prayer Form:

Prayer Form

Basically you put your palms together in front of you, as if you are going to pray. Now press those palms together as hard as you can… 5 breathe, 4 breathe, 3 breathe, 2 breathe, 1 breathe, relax but maintain the position. Now repeat. Remember, range of motion is important to maximize your strength and muscle growth. By this I mean, in the prayer form, don’t just do it in front of your chest. Move your hands in front of one shoulder, back to the other shoulder, then over your head, and then point them down to the floor. (and every spot in between those) If I am driving, I put each hand on the outside of the steering wheel, palms facing each other. Then I try to smash the wheel into itself.

Next is the Hand Lock Position:

Hand Lock

Put one palm up, and the other facing down on top. Curl your fingers together so that your two hands are locked. Now try and pull them apart. Switch which hand is on top, and also make sure to do you range of motion. Again, if I am driving, I grip the steering wheel at the 3 o’clock and the 9 o’clock positions and try to pull it apart.
Uncurl your fingers so that each palm is flat against the other, fingers pointing in opposite directions. Try to push one hand up towards the ceiling, and the other towards the floor. Now switch which hand is on top… repeat.

Another one that I like, is the Lift Thigh Position. While sitting in a chair, place each hand under the same thigh(right to right, left to left) and try to pull your thighs upwards, and tense your thighs so that they don’t really move. This is great for your back, stomach, legs, shoulders, hands, and biceps. Then place your hands on top of your knees, and try to push them through the floor. Tense up your legs again to prevent this from happening… equal pressure. You can also place your palms on the outside of your knees, try to force your legs closed, and also on the inside of your knees, forcing the legs open. Of course, with each, flex your legs so that they do not really move. These last two are great for exercising your groin area, hips, triceps, forearms, and pecs.

When I am stuck at a register, or a desk, I can use these to my Isometric Advantage:

Isometric Advantage

Place your palms flat down on the top of the counter or desk. Now try to push through as hard as you can. Switch positions for range of motion by bringing the palms closer or spreading them farther while trying to push down. Next put your hands under the table or counter, and try to lift it up. If you really can lift it, then just tense up as if it is bolted down, but don’t actually move it. Now repeat. Try using the stickiness of a counter top or desk with your palms down, try spreading them apart, or closing them together. If in a wheelchair use the arms, if in a car use the steering wheel, if in a dorm or prison use the bunk or sink. (don’t break your sink though) If you are restrained with cuffs or shackles, don’t worry! Flex against the resistance of the restraints! Don’t forget your range of motion… LOL. Same thing with your straight jacket.

Remember your legs as well. Use the stickiness of a floor and your shoes, now try to spread them apart or close them together. You can move one forward and one backwards, and switch it up. Maybe there is a bar or edge that you can place a toe under, use that to prevent the leg from raising. Put yourself into the beginning of a stepping motion, but don’t totally lift yourself up.

In conclusion, you can see that the sky is the limit with Isometric Resistance Training. No weights or machines are really necessary, and no space is too small. Even debilitating conditions are no excuse for laziness here. This method is not typically going to make you super buff, but it can with patience. I do not always use a warm-up before doing these exercises because your body will warm up as you go. But if you so desire to warm up, go ahead, it definitely will not hurt anything. Make sure to rub your entire body down briskly with the palms of your hands afterword you are done with your workout. This increases blood flow… which increases nutrient and fluid uptake to your cells. Blood flow is important especially in the beginning reduces soreness in muscles, and maximizes growth. Lastly, drink plenty of clean water, and finish off with some Isometric Stretching.

bryan j bailey