Static contraction training, more commonly known as isometrics, is a method of training in which the muscles and joints don’t move against resistance, but work statically against it. Unlike dynamic training, where muscles and joints move against the resistance.
An example of a static contraction exercise would be to place your back against a wall, and step a few feet forwards, and lower yourself bringing your thighs parallel to the floor, and then holding.
You will soon see that although you are not moving up and down through a range of motion, your muscles are still very much working and will soon give out.
Static work allows for far greater resistance than would dynamic work. For instance you could possibly hold 300lb in a static position for a period of time on the bench press, but, be incapable of physically moving that amount of weight dynamically.
It is known that although static contraction training is useful for building strength and muscle, the strength being built up in static contraction training is only being built up in and closely around the specific angle or position in which you are training.
Using the bench press analogy once more, it would be possible for you to develop a lot of strength using static contraction training in a top lock out, for instance, but should you try and hold this weight at the bottom statically, you will find your strength gains don’t transfer.
Static contraction training yields what is sometimes called “special strength.”
The secret to using static contraction training and making your strength gains transfer to dynamic movements is to use static holds throughout a range of motion.
Top, middle, and bottom, and variables in between. You will then ensure when you come to lifting dynamically, you are strong in every position throughout, because you have worked statically in building strength throughout each area of the dynamic range of motion.