F.I.T. Tips: Isometric Contraction Types Explained

By Gavin Buehler

To compliment the previous two articles, in this video I briefly go through the 3 different isometrics contractions that were outlined in the previous article of the series as well as give quick demonstrations of each.  Below is a recap of each contraction.

Types Of Isometric Contractions

Although “isometric” simply means “same length/angle”, in practice there are a variety of ways to apply isometric loading. Here are some of the common distinctions:

1. Holding (or sustaining) Isometric

• This is the version most people will think of where you hold a given posture under load (e.g., a static plank, wall-sit, etc.).

• The joint angle and muscle length remain constant for the hold duration.

• The goal is duration under tension where you are holding or maintaining the position.

2. Overcoming Isometric

• Here you push or pull against an immovable resistance (e.g., you push a barbell that is locked in place, or you push into a wall with maximal or near-maximal effort).  The object doesn’t move, so you stay at essentially the same joint angle.  But, unlike a “holding” isometric where you are maintaining a position, with the “overcoming” isometric, you are trying to move an immovable object.

• The focus is on maximal force (or near maximal) at that angle rather than simply sustaining a posture.

• This is often used to test or train maximal voluntary isometric contraction (MVIC) or to develop strength at a specific angle.

3. Yielding Isometric

• In this version you hold a weight in position (that’s usually heavier that what you could move) resisting the tendency for movement. 

• This is described as a “yielding” hold because unlike the “overcoming” isometric, the object isn’t immovable it is just beyond your currently capability to move it.  The best you can do is hold it.  This differs from the “holding” isometric because with that type you have the capacity either increase or decrease the joint angle but are choosing to maintain it.  With the “yielding,” it is beyond you to change the angle, so you are yielding to it.

• The emphasis is again on specific joint angle strength and control.

As always, these tips and videos are for entertainment and educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.