Did you know there are two main types of isometric exercise? Let’s break it down:

Yielding Isometrics: This type is holding a position and resisting movement. Think of a plank—your core, shoulders, legs and pretty much every muscle in your body is engaged to keep you stable. Yielding isometrics are safe on your joints because there is no movement and they also strengthen the stabilizing muscles that protect your joints in other dynamic exercises. By adding yielding isometrics to your routine you’re reinforcing the foundational strength that supports all your other movements and reducing the risk of injury.

Overcoming Isometrics: On the other hand, overcoming isometrics is exerting force against an immovable object—like pushing against a wall or pressing a barbell into the safety pins of a squat rack that won’t budge. This type of isometric exercise forces your body to use the most amount of muscle fibers, resulting in maximum muscle activation. From a scientific perspective overcoming isometrics are great for nervous system stimulation. They teach your nervous system to engage your muscles as fast and as hard as possible which can break through strength plateaus and improve your performance in dynamic lifts.

By combining these two types of isometrics with kettlebell training you’re getting a workout that builds raw strength and muscle and also improves joint stability, muscle endurance and overall physical performance. 

Here’s a sample from my Kettlebell-Isometrics course—check it out then grab the full program here:

Main Circuit – 3 rounds. Rest 30 seconds between exercises, 45 seconds between rounds.

1. Towel ISO Deadlift – 20 seconds
2. Double KB Suitcase Deadlift – 10 reps (Women: 16k+, Men: 24k+, uneven weights okay)
3. 1-Arm KB Rows – 10 reps + 1-Arm Row Hold – 20 seconds (Women: 12k+, Men: 20k+)
4. ISO Bridge with 1-Arm Floor Press – 8 reps each side (Women: 12k+, Men: 20k+)
5. ISO Split Squat with KB Chest Press Out – 30 seconds each side (Women: 12k+, Men: 20k+)

Finisher – Complete each exercise for specified time, rest 15 seconds between exercises, 30 seconds between rounds. 3 rounds.

1. ISO Box Step Down (modify with Squat hold to lunge tap down) – 20 seconds each side
2. Power Box Step Ups (modify with jump squats or fast squats) – 40 seconds
3. Decline Bodyweight Renegade Row – 30 seconds
4. Decline Mountain Jumper – 30 seconds

If you liked this workout you’ll love Kettlebell-Isometrics. PLUS it’s 2-for-1 this week—you’ll also get Kettlebell Powerbuilding with your purchase! This is a deal you can’t refuse. Get all the details and order here.

— Forest