![]() A 3-second isometric hold can be equal to many dynamic contractions. However, with a max effort deadlift, the bar stops at the knee or just before lockout. The bar is blasted from the floor to lockout. While doing speed deadlifts, all looks well. When doing dynamic work, maximal effort is displayed for a fraction of a second at the mini-max, or sticking point. * Maximal effort can be displayed longer than with dynamic work. ![]() A coach can watch to see form breaks at many differ- ent angles of the lift. * They fortify technique in crucial positions. * For those wanting to remain in a particular weight class, isometrics won’t add muscle mass. * You can maintain speed strength while doing isometric training. * Isometrics take less time and energy to perform a workout. ![]() There are always pros and cons for any type of training. There has always been the question, which is more productive, dynamic or isometric exer- cises? In my opinion, both must be trained. Mueller found that a small workout daily for 10 weeks would increase strength about 5% per week, which was maintained for a month. The famous Bob Hoffman of York Barbell fame manufactured an isometric power rack in the 1960s. It was an effective method to develop strength at a particular angle and affordable to most because of the limited amount of equipment needed. Isometrics have been around since the 1950s.
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