Isometric exercises are an important part of any exercise program.
Let's talk about it.
What is an ISOMETRIC Exercise?
There are three types of muscular contractions: Concentric, Eccentric, and ISOMETRIC.
Within a concentric contraction, the muscle produces force while shortening - the raising of a bicep curl.
Within an eccentric contraction, the muscle produces force while elongating - the lowering of a bicep curl.
Within an isometric contraction, the muscle produces force while STAYING THE SAME LENGTH (roughly) - raising a bicep curl until your elbow is 90 degrees and HOLDING it there.
The benefits of isometric exercises.
The benefits of isometric exercises expand far and wide.
All of the generalized benefits of strength training apply to isometric exercises:
Make us stronger.
Allow us to produce more force.
Improve muscle mass and grow muscle.
Improve joint function and desensitize tissue
But, they do offer a few specific benefits that we don't get out of other types of strength training, including...
Joint angle specific strength.
How do I improve clubhead speed?
Increasing your clubhead speed is a long-term journey that requires leveling up your physical ability as well as your technical/tactical ability on the golf course.
To do so, we need to TRAIN.
We need to physically PREPARE our bodies to swing faster.
We need to be able to produce more force, faster.
We need to be able to access new positions and become more adaptable.
We need to GET OUT OF PAIN.
While isometric exercises won't directly help you improve your position at impact or fix your slice - they will help with all of these important steps of physical preparation!
3 ISOMETRIC EXERCISES FOR GOLFERS
Here's 3 MORE you can do WEEKLY.
If you are battling golfer's elbow, this is a must in your weekly training program.
Loading the affected tendon is critical to the remodeling process. It helps the collagen fibers re-organize into a strong and resilient pattern.
Also be sure to check out my Complete Guide to Golfer's Elbow HERE.
The shoulder is a common spot for pain and injury in golfers - I've battled my fair share of shoulder pain.
Start strengthening the rotator cuff and muscles of the shoulder with this isometric exercise!
You should be walking the golf course.
The health benefits are obvious.
And I genuinely feel there is a performance benefit too.
Walking allows you to take in more information the course is trying to give you.
It allows you to be more present.
Not rush from shot to shot.
Anyway, all that being said, the anterior shins can take a beating when walking (shin splints anybody?)
Do this isometric exercise to give the ankle joint some love and protect it from future injury!
WRAP IT UP
Isometrics can offer unique benefits to our training.
They should be used in unison with all of your other strength, power, and speed training.
Try out the three I noted above.
And JOIN SCRATCH if you want your workouts laid out for you in an accessible and user friendly format - You'll run into isometric exercises like these along the way.
Founder and Head Coach - SCRATCHGolfTraining.com
Carter is a strength and conditioning coach out of the Milwaukee area working with athletes, in-person and virtually. Having helped hundreds of athletes, ranging from the middle school to the professional level and beyond, Carter brings a breadth of experience and knowledge to every athlete he works with. He launched SCRATCHGolfTraining.com in the summer of 2021 to help empower golfers to greater performance and longevity.
Carter believes ALL golfers are athletes, and they should be training accordingly.
Become a SCRATCH Athlete today, and start training like the ATHLETE you are!