Overcoming Isometrics Beginner Level Workout
Intro
Video
Warm-up
Workout
Wrap Up
Safety Note: Like any activity involving speed, equipment, balance, and environmental factors poses some inherent risk. The author advises readers to take full responsibility for their safety and know their limits. Before applying the stances in this post(or previous) do not take risks beyond your level of experience, aptitude, training, and comfort level.
Intro
Today I’ll be covering another basic/beginner-level overcoming isometric(OCI) workout. But honestly, if you know how to generate the right level of force this OCI workout can be for any fitness level. There are many benefits to this form of training some I’ve covered in past videos, as well as past articles.
This workout’s total time is less than 20 minutes. You can fit 20 minutes into your day, right? But if not, maximizing the stretched position of all OCI postures will aid in improving your level of fitness.
Video
Warm Up
I’ve chosen to add some more arrows to these pictures to show you in which direction force should be applied. It’s because I believe arrows help. Remember how all those arrows in the store helped us a few years back?
But this warm-up is pretty simple, Push/Pull/Squat. Prime the muscles needed for the workout.
To engage my pulling muscles I choose what I call a Lat Press down which is where I have my arms straight out in front of me and I press into whatever object is beneath me. To get a better stretch in my lats I bend my torso down and apply pressure with outstretched arms as you see below.
If you feel these warm-ups aren’t enough then a brisk 10 - 15 minute walk beforehand will also be good for priming your body.
The Workout
Elevated Push-Press
My truck bed is about waist height but for most people an elevation of around the chest/upper-abdomen area is achievable. Like I said in the video if you’re performing an OCI with a strap the strap needs to be taught. This is a good indication that you’re generating enough tension. Without force & tension, there is no progress.
So if you’re performing a strap OCI and you can’t make it taught, pick an easier variation of the posture.
Squat-Press Off The Box( Or Chair)
Most can squat, but, not all can squat deep. So for this posture, it’s more of a partial range of motion but still trying to add in three different joint angles. There will be other progressions down the road to help provide more depth and mobility over time.
I’m off of a box but you can do this out of a chair either at your home or maybe in the office during your lunch break.
Will you look odd performing OCIs in the office space? Absolutely. But this world is going to hell in a handbasket anyway so who cares?
Towel Row
The regular old pull-up is among the best exercises you can do for your back. However, not everyone has anything they can safely hang off of nor is the strength there. Then there’s the bodyweight row that can be performed on a bar around abdomen height but those aren’t everywhere either. You can do towel rows but some might be uncomfortable and have concerns about losing their grip and falling back.
Therefore, having a low-tech OCI for your pulling muscles is the next best thing. As long as you can generate the right amount of tension, the posture or movement doesn’t matter as much.
Rotational Pillar Press
Crunches are boring. Planks I hate with a passion (I tell yall why in the future). But our midsection does more than keep us stable and roll up like a rollie pollie. It helps to add force to the rotation of whatever you are doing.
The rotational pillar press is a solid way to directly train this rational functionality. I have added front-facing photos of me to hopefully give you a better idea of body positioning between all the postures.
Wrap Up/Closing Remarks
Taking the body to new heights of strength, mobility, and agility doesn’t take much equipment. It’s certainly nice to have cool gadgets. But if you use your imagination you can accomplish any thing.
Thank you for making it to the end and let me know your thoughts below.
Also, if you know of anyone in the Frisco Texas area who would like some one one-on-one personal training, send them my way.
Until next time…