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Isometric Wall Squat
In this lesson you will learn how to do an isometric wall squat.
The isometric wall squat is an isometric strength exercise for the quadriceps,
where you sit down, lean against a wall and hold this position for at
least 15 seconds.
Keep in mind that an isometric exercise only trains the strength at a
specific position.
So if you need strength at a position where you knees are bent 90°,
you
should do this exercise with your knees bent 90°.
There are different variations of this exercise. Some people don't elevate
the heels,
others hold two dumbbells on the sites to make the whole exercise harder.
The variation I explain here comes from China, where we did this a couple
of times per week.
For more information on isometric strength training, click
here.
Find track and field related training methods at track
and field main.
Technical description: Isometric Wall Squat
- Stand with your feet at shoulder width and lean
with your lower back against a slippery wall.
The hips and the shoulder blades are off the wall.
Keep your heels elevated and sit down to the position where you want
to work on your isometric leg strength. Knee angle < or = 90°
The lower legs are vertical or slightly inclined.
The toes must not be in front of the knees.
Extend both arms horizontally in front of your chest and breath slowly
and concentrated.
Look straight forward and hold this position for a minimum of 15 seconds.
Some
practitioners of traditional martial arts can hold the wall squat for
up to 30 minutes.
Trainer advice: Isometric Wall Squat
- A normal span for the isometric wall squat is
15 to 180 seconds.
However, if you are a martial artist, I recommend
you get used to holding your stances
instead of this isometric squat position.
- Warm up your knees before you do this exercise.
- Instead of leaning against a wall, you can also
hold a free squat position or
a squat position with a barbell on your back.
- If you are holding the isometric wall squat for
more than 30 seconds,
don't do any abrupt movements like plyometric jumps afterwards.
Walk a few steps and bend your knees, so that the joints get used
to the different stress.
Related topics: Isometric Wall Squat
Videos: Isometric Wall Squat
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