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Isometric Weight Training

Isometric power rack training

The isometric training described below will be using a power rack where one is then able to set a bar in a cage 3 inches below the lock-out position.

Pressing the bar upwards moving very slowly so that it takes 6 to 12 seconds to get near the lockout position but do not lock-out. This is then done the same way by with the bar against your chest and you then press the bar up without moving as hard as you can for 6 to 12 seconds.

Another is to put the bar just out of your reach so that you have to rise up on your toes to grab the bar. Then you push as hard as you can upwards against the bar without moving it for 12 seconds. It is important to be very aware of the tension that you are creating when doing these isometrics.

Parallel Squat. Set the bar at the lower position of a barbell squat at the point where your thighs are parallel to the floor. Position yourself in the usual squat position and then try to lift the bar as you would in a squat. Push as hard as you can for 6 to 12 seconds.

Quarter squat. The second squat position. Set the bar about 4 inches below your standing position in a barbell squat. Position yourself, and then push upwards on the bar as hard as possible for 6 to 12 seconds. This will feel a bit strange in the beginning but it gets easier with a bit of practice.

The same can be done for shoulders with a shoulder shrug. Position the bar in the power rack at the start of the shoulder shrug position, so that you can grab the bar but with the shoulders down. Then with all your effort attempt to perform a shoulder shrug.

The last movement is the deadlift. The isometric deadlift is performed with the bar about 2 inches below your knees. Then perform the usual deadlift with your feet set shoulder width apart, hips down and back flat, pushing as hard as possible with the legs and pulling up for 6 to 12 seconds.

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