[rngname22]

"isometric handgrip (IHG), isometric leg extension (ILE) and isometric wall squat (IWS) as IET subgroups. IET programmes commonly employ protocols of 4×2 min contractions, separated by 1–4 min rest intervals, performed three times a week. IHG"

It sounds like the three isometric exercises evaluated in these studies were wall sits, leg extensions, and handgrips.

Does anyone know how this study would go if these exercises were less medical intervention and more elite athlete? How would one even do a full body isometric workout?

[DennisP]

Bruce Lee famously used isometrics, using a bar attached to a chain, attached to a platform to stand on.

A modern equivalent is the Isomax, which adds a strain gauge so you can see how hard you pulled, and audible feedback that tells you when you're pulling harder than your target weight. You can do deadlifts, squats, presses, rows, and so on. Even a chest press, it uses a strap made of seatbelt material and you can wrap it around your back instead of attaching to the platform.

https://www.dragondoor.com/products/isomax/

There's various stuff on youtube, and on the previous generation called the Isochain, which is heavier and a bit less convenient to work with but essentially the same. It uses a chain instead of a strap, and has a heavy spring so there's still a slight bit of give to it, which they say helps your nervous system make a strong effort. Here's one channel dedicated to it:

https://www.youtube.com/@NoLimitSquad

I recently got the Isomax and it seems to be a pretty solid piece of kit. I've mainly been using other gear so haven't done that much with it yet, but this study has me thinking I should get more serious about it.

[codemac]

If you don't want to start with something as elaborate, is some basic straps in a loop. Worldfit[0] sells these simple pieces, work great.

[0]: https://www.worldfit.com/

[DennisP]

Sure that's a much cheaper way to start. I do find the feedback helpful. A lot of times I think I'm giving max effort but the device isn't beeping yet, and I find I've got more in me after all. It's kinda like lifting a barbell, where you have to exceed a certain force to get something to happen.

[wswope]

Some options that spring to mind for a more "serious" full-body isometric workout:

* Suitcase holds

* Pull-up holds

* Standing in a power rack with heavy barbell on back

* Bench press holds at the bottom (pressing just hard enough to keep weight off the chest)

* Overhead holds

Quite a few plank-variation-type options from the yoga world as well.

[peter422]

It’s more of a hybrid exercise but “pause squats”, in which you hold the weight at the bottom position before coming back up are a very good variation of a standard squat.