Move For­ward by Not Mov­ing

Oxygen - - Thrive -

Isometric train­ing — cre­at­ing force against an im­mov­able ob­ject — can be a big help in the quest for spinal health, with very lit­tle risk for in­jury. Ask­ing your trunk mus­cles to re­sist un­wanted forces by sim­ply hold­ing form is a wiser train­ing direc­tive than ask­ing them to cre­ate force and make the spine move — for ex­am­ple, a plank or a side plank ver­sus a twist­ing ab crunch.

Train­ing your body to be stronger in the most dif­fi­cult part of a lift is a good use for iso­met­rics. Take a dead­lift, for ex­am­ple: The bar starts on the floor, and since grav­ity is do­ing its best to keep that bar grounded, get­ting it to move up­ward is the most dif­fi­cult point of the lift. Once in mo­tion, ki­netic en­ergy helps gen­er­ate mo­men­tum dur­ing the rest of the move­ment. So isometric work helps build power and mus­cle re­cruit­ment where you ac­tu­ally need it most.

You can use iso­met­rics as part of your move­ment prep or as their own work­out en­tirely. In any case, do moves like these two when your mus­cles are fresh and ready to pro­duce max­i­mal force in a safe set­ting.

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