The Power of Isometrics: Heavy vs. Light Explained!

Bodyweight isometrics like a wall sit or lunge hold can often temporarily make the patellar tendon feel better.

This is why a lot of athletes will incorporate them prior to training.

But bodyweight isn’t enough to build tendon strength.

We need to add LOAD.

Heavy isometrics with a challenging load reaching 70% maximum contraction strength can:

1️⃣ Build tendon strength
2️⃣ Improve maximal force production
3️⃣ Improve rate of force development

[Krokador]

This is good advice if your tendon is already healthy. If you're quite overweight and recovering from an injury, please do start with bodyweight before you load up. (Credentials: I have some insertional achilles tendinitis, and doing even just single leg calf raise isos set me back weeks because I also gained weight. Had to build back up from flat double leg to partial range iso, and I still can't even really hold full range on 2 legs for more than a few seconds without pain yet. It takes a while for the tendon and surrounding structures to heal, you certainly don't want to set it back further.)

[youwilllaugh]

Can you please give us an isometric for rhomboids

[marcusmckinnon]

Can you please make a shoulder video i am dealing with Tendonitis in there

[Sunflowers-Pumpkins]

Does it hurt when you hold it? How do you know you’re not breaking yourself?