Increase Strength and Explosiveness with the Isometric Squat

22 Jul

squats-strength-training[1]Want to improve your speed, agility, vertical jump, and overall lower-body explosiveness?

Try adding the isometric squat to your training, according to research from the Journal of Strength and Conditioning Research, which found a strong correlation between an isometric squat — performed at (knee flexion angles of) 90° and 120° — and strength and explosiveness.

The isometric squat is performed by pausing in (and holding) the “down” position for some period of time (for example, 1-4 seconds).

As with any squat exercise, you can use body weight, a dumbbell or kettlebell (goblet style), or barbell (front or back squat).

  • Start in upright position, with hips and knees fully extended
  • Slowly lower your body by pushing your hips back and toward the ground
  • Keep chin and chest up, and heels on the ground
  • Pause when knees are bent at 90° to 120°
  • Return to starting position by pushing hips forward, and extending hips and knees
  • Repeat for pre-determined number of repetitions

Please see related articles, Get Stronger with Isometric Exercises and Add Isometric Exercises to Your Training Regimen.


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