An Unusual Method to Build Strength

All of us are fully on board with lifting weights to build strength. In addition, most of us are occasional (or regular) users of gymnastic techniques to build strength.

IMHO there are some other techniques that usually fly under the radar that can help build our strength and athleticism.

One of my favorites is isometric poses.

Most of us know about doing isometrics by pulling a weighted bar against an immovable restraint.

These are great for building serious power.

Another variation of isometrics that is rarely practiced is taking a certain position and then tensing every muscle in the body for about 5 seconds.

I call this approach isometric posing.

This method is not a substitute for lifting weights or doing calisthenics, but a simple addition to your training that need not be done in the gym.

No equipment is required.

You can do them anywhere.in fact I often do them when working at my desk.

Any time you have a spare 10 seconds you can do them.

 

Some Basic Poses

One of the easiest things to do is a bench press sequence. You can do this sitting at your desk or standing if you prefer.

Position your arms and shoulders as if you were going to do a bench press. Begin with your hands positioned as if the bar were on your chest. Tense your arms, shoulders and upper back to the maximum degree you can manage.

Hold the tension for 5 seconds and then relax.

The next rep can be done in 45-60 seconds. Do 3 reps before moving to the next position.

Next reposition your hands so that the imaginary bar would be at your sticking point just above your chest. Do 3 reps in this position.

If you choose to do this standing up, you should develop tension in your entire body.

 

A Versatile Technique

You can select any pose you wish to develop strength and muscle control in the squat or deadlift.

The key is to ensure that your body alignment is exactly as it should be when you are doing the lift. Practicing a pose when you are not in correct position can lead to distorting your lift when you do it with a barbell.

Another of my favorite poses is the sticking point on the barbell overhead press.

The point where the bar is roughly even with your forehead is where everyone goes weak as you shift from pressing with one muscle group to another.

Practicing producing maximum tension at this point can help you build a stronger overhead press and improve your overall muscle control in the process.

 

Practice Body Tension Anywhere

One of the cool things about this posing technique is that you can practice developing full tension in any position anywhere and no one watching you will have any idea that you are doing it.

For example, standing in the checkout line at the supermarket you can create max tension in your legs, abs, back, etc. and no one around you will have any idea you are doing it.

Obviously you can do more elaborate poses in the privacy of your own home.

The point is that this technique can help develop muscle control and muscle mobilization you need to do your best with the iron.

 

Coda

As always, we need every trick we can manage to help win the game against Mr. Gravity. He is a relentless competitor.

Lift Big!

Richard