Bodyweight Isometrics Anyone Can Do | Train HARD without Joint Pain | FULL BODY
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- čas přidán 1. 06. 2024
- Hey everyone! Thought I'd share some bodyweight isometric workouts.
The most famous ones are things like the human flag, handstand, etc.
However, in this video, I choose to show isometric variations of bodyweight exercises usually done dynamically.
There is a lower skill learning curve required for these, so more people can benefit.
Joint-Angle Specificity case reports & studies:
pubmed.ncbi.nlm.nih.gov/7920601/
Quadriceps trained over 12-months increased significantly in strength at the 90- and 30-degree angles. The greatest gain was the training angle of 60-degrees.
pubmed.ncbi.nlm.nih.gov/2737195/
"It was therefore concluded that a neural mechanism is responsible for the specificity of joint angle observed in isometric training."
Let me know if you want me to pull more studies about isometrics about some of my claims in this video about strength and muscle gain. However, keep in mind that my goal is not to convince you! If you dislike them or don't believe they can help, you're welcome to train any way you like.
0:00 Introduction
2:22 Isometric Pullups
2:55 Joint-Angle Specificity: A quick note
4:14 Overcoming Isometrics vs Yielding Isometrics
5:43 Pullups Workout Sample
8:08 Isometric Pushups
8:44 Pushups Workout Sample
9:51 Isometric Leg Raises
10:29 Leg Raises Workout Sample
11:28 Isometric Squats
12:44 Squats Workout Sample
14:51 Isometric Bridges
16:19 Bridges Workout Sample
16:37 Outroduction
Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
#hybridcalisthenics #isometrics #homeworkout #fitness #jointpain #exercise #workout #homefitness
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If you're still confused about isometrics, blame it on me for not explaining well enough! I was trying to balance a comprehensive explanation with a reasonable video time. I can add clarifying videos later.
It's been a while since I've done a full-length fitness video. I'll put out some more soon - especially after I release Routine 2.0!
Hope you're all well!
E
tq hampton this is so informative and valuable i feel like i own you a lesson fee
What race are you of?
you broke it down to simple silly , and that is one job done well. Thank you for sharing this one! Good Luck for the next one. 👍
@@flawlessgoku Asian, obviously, but why are you asking
"Exercises begin at 2:22"
Dude, I watch your videos because of your kindness and sympathy
Why the heck anyone would skip you talking?? You are such a sweetheart!
I really don't know
I like hearing him talk as well. I haven't been working out, but I started back on eating different types of fish (I'm a pescetarian) and now all I need to do is isometric holds and run on a regular basis.
maybe someone's in a rush
After getting injured in the Gym, I was afraid to start working out again. After seeing this video (and a lot of your other ones) I think I'm mentally ready to get back to it! Thanks again for the content you push out, I think everyone can agree that you're one of the best creators that help people of all levels of fitness!
just start simple and small. 👍
How did you get injured , what happened , im scared of getting injured so I can learn from your experience
Could you update and share your progress, if you’ve really benefited from the exercises?
Same!
Exactly! I was a shamed of my lack of strength and general fitness for a long time.
But know i have the courage and proper exercises for my level.
My son introduced me to your channel when I injured my knee and was recovering. I thought it's for youngsters only but after watching your few videos at 45 + yrs it has encouraged me to excercise again without any harm to injuries or age related joint pain etc. Bless you. Keep it up.
Wish you a safe training! 💪
Also i might go and check out knees over toes channel. Knees are his speciality
After watching the 'You CAN do pull-ups, my friend' vid over a year ago, I knew I hit a hidden gem of one those fitness channels. Found your website and when I saw the progressive variations, I knew this is what I've been finding for. Love your vids my friend. 😄👍
Thank you for sticking around all this time! Is there anything in particular you'd like to see?
Updating the website routine soon!
Me toooo.... I came across Hampton when I was trying to find help to do pull ups. I love that video and I love the chickens in the videos :)
The massive saiyan strength this guy has to be able to move so smoothly between isometric hold positions! Great job Hampton. You inspire me to get stronger and I am hitting a plateau.just clarifying i am not doing anything advanced, just unable to get to it.
keep going you can do this!
As somebody who's pretty much injured every joint, I very much appreciate this.
"Feel free to use time stamps."
No, thanks. Happy to listen to this wonderful man from start to end.
However you can use the stamps to go back to specific work outs once you have :) So it is nice they are there
Sometimes i forget that being mentally healthy is an important part of getting stronger. Man I can almost cry with how reassuring your videos are. Thank you.
Thank you for this! I'm a 23 Yr old with rheumatoid arthritis so I have the energy and muscular strength but my joint get so painful sometimes, like for example, pushups really strain my wrists. Your videos are so helpful! I'll try out these variations 😌
hope you are doing good! Great that you are working out 💪
SOMETIMES and I emphasize sometimes you can get wrist supports that can ease but not eliminate the pain. Just like with y torn up knee :). Still walk my dog sometimes for her sheer joy it is great to see.
I had elbow surgery a year ago, and this is the first time I've heard someone recommend isometrics to help with the pain. Thanks for this
I've had knee pain for a while now, especially since I dislocated my knee 4 months ago. Me being me, didn't listen entirely to the doctor and as soon as the dislocation was 'fixed' to the point where I didn't get any pain when I ran, but it wasn't healed completely. Ended up reinjuring it twice after because of that. I finally got around to fixing it again and this will help me get back to my workouts now, thanks for this video Hampton!
Wow hope you are fine! Wish your knee the best for the future
LEARN and TAKE IT SLOW. FAST walks are as good for your HEART and the rest of your body as jogging and less likely to re-injure your knee.
Most underrated fitness channel in the universe
The way that you add some theory at the beggining of the video add so much quality to your videos , You're a great inspiration not only with exercise but with improving as a human being, day after day.
How is your progress going?
I just love how you are one of the few Fitness channels that make's every Fitnesslevel accepted and welcome. Even as a pretty fit person i appreciate that alot ❤️
Yess he is awesome!
Hey Hampton I haven't been getting notifications for any of your shorts. But I do get them for the long vids.
Hey! You may have to go to the Shorts and enable notifications there. CZcams separated the long-form and short-form notifications.
This is really convenient for me as I’m switching over from mostly weight training to body weight training and I receantly ordered a Power tower (pull up bar, dip bars, and push up handles) to help. I’ll be sure to watch and listen to the video to find some useful stuff to add to my routine Thank you Hampton!
I was gifted a 3rd hand tower last year and it's been a great addition to my day. I was doing dips off my kitchen sink before 😅
Good luck with yours!
No need to apologize Hampton. Your work speaks volumes. 👊
Such long videos are a ton of work to do! Appreciate your effort Hampton!
Perfect timing, Hampton. Thanks for the great content!
Hampton! I love you! Your channel is a well of invaluable information! The care you take in your videos is so inspiring...
You're great. Your videos are soooo useful for myself and my family. I have a very bad lower back and I watch / listen to you for motivation and inspiration. Thank you for all your efforts and hard work to GIVE. I want my nephews and nieces to be like you when they grow up. Have a good day my friend.
This was welcome and helpful ten short minutes for me.
Thank you👏🏾👏🏾👏🏾
This quick detail is simple for me to keep up with my body work.
I also do the shorts. I know when to use both. See you in next video class!
That’s Awesome! Thank you Brother Hampton!!!
Although I am just starting my fitness journey, and I find it may be difficult to do some of these variations, I can still see the application and apply it to the forms I’m doing.
Example, I’m doing pull-ups from a doorway. But, I can hold the halfway point for an isometric hold! Or, same variations from a wall push-up!
Thank you for your content, and I appreciate how you approach and explain topics! It makes someone as novice as myself still feel included and not left out over those further along in their journey than myself!
Love You Brother
Perfect timing since I hurt my shoulder trying to do an extra 100 push ups than I normally do
What do you mean by hurt? Like did it pop out?
Woah here's my advice from a fellow guy on the internet:
Don't count the reps YOU make them count and what i mean by that is using time under tension when doing the exercise without momentum you control the way your body moves trust me if you control your body when doing an exercise stability and strength will be certain and the key to getting that is consistency you'd be surprised if i told you i did 10 reps of diamond push ups each rep takes 4 seconds which means it took me 40 seconds to complete a set and that was yesterday my shoulder and triceps are a little sore but not painful try strengthing your rotator cuff muscles or do some shoulder stretches sorry if my comment was too lonf
Most shoulder injuries and pain comes from muscle imbalances around the joint, focusing on muscle and neglecting others will make unbalances. For example training the shoulder /lats more often. It also could be coming from other reasons such as bad Pousture /poor diet /overtraining a muscle in a short time causes adhesion/hyperactive upper traps /bad control and form... Etc
I recommend u to start training all the neglected muscles that help the situation.
The muscles u need to train and strengthen for better scapula movement and shoulder joint health are the following:
-The rear deltoid
-the external rotator cuffs
-the middle and lower trapezius
-the serratus anterior
-thoracic spine mobility as well
-the core muscles
Streching gives a temporary fix only, yes Streching help a little but it's never the answer. Strengthing the neglected muscle along with scapula control exercises are key to reverse shoulder injury. I injured my shoulder 2 years ago and I've been studying and searching how to fix it and that took me 2 years to realize the danger of unbalances now recently I planned my rehabilitation program for my shoulder and it's getting so much better day by day.
@@supersonic882 true what you said was true i had extreme shoulder pain i waited for 2 months for it to heal and it never got better the pain stayed and then i decided it was enough i searched through the internet and found the answer weak back muscles or weak rotator cuffs i trained them for one day and the next day boom no pain remember for anyone reading this comment never neglect your muscles or any muscle for example if you trained the quads train the hamstrings as well never leave imbalances it's never about looking good it's about the safety and benefits from the exercise
Great information. Thank you! I would love to see some videos on dealing with wrist pain.
This is exactly what I have been needing. Thank you
No worries young man. Long or short your videos are very informative,and extremely helpful. God bless you and wife lad.
These are great topics to cover. I always send these to people In my life that need to build muscle but have limitations. Thanks so much for them!🙏❤️
Happy to see you include weight variations!
Thanks. And I really do love the long form videos.
Hi. I just want to congratulate you for the amazing channel. I'm from Brazil, I have 57 years old and I got really inspired by your teaching. Please forgive my latin english. haha
Was indeed worried about training muscles to only work in a specific angle, thank you for educating us and also have a great day!
Thank you for this, your videos are on a different level of professionalism
You are the best trainer I have seen make difficulty to easy
I'm so good luck to have seen your vlog ❤️🙏🙏
Somehow, Hamptom know what his community needs and I can tell by personal experience and the comments. This video is perfect for my pain at the moment of doing squats. Thank you so much, Hamptom.
It was organized enough thank you! I will always be recovering from the damage from the military. I gave up a long time ago from repeated surgeries but wanted to try again. You do a much better job than the physical therapists of breaking down real exercises and showing progression at a pace I can manage. At 65 I finally think I can manage to get better.
Thank you for the video - isometrics are an interesting topic.
Well done!
I love this channel is so calming in here and useful
Such a comfortable energy about this guy. Thanks buddy 🙏 👍
You opend my eyes 👍 I finally have a legit place to start from. Thank you so much and love ya back ❤️😘
"We want our back to be unbroken" -Hampton 2022
This sounds great. I have so much joint pain from old sports injuries. I didn't know it's possible to strengthen joints🇨🇦
Aye the guy who made you feel motivated is back
Thank you, really appreciate this one
You have a great channel! I'm a new subscriber.
I'm older and do a mix of calisthenics and weights. Lately, I been experimenting with modifying my Pull Up routine. These days, on a good day I can do 5 on my own
with good form. After I complete my own reps I follow it up with band assisted and squeeze out a few more and then do some negatives. What I learned was although the bands are considered cheating or assistance by many, they actually add tension, thus feel the stretch more. It may benefit me to do them exclusively with bands since I can increase
TUT and may benefit me more over time. Also, as you stated, partials at a certain
angle or range can help. I don't want to get caught up in the numbers game, my intent
is more TUT and pushing blood in the Back.
Thank you so much for this Hampton! My knees are destroyed this should help me alot! Thank you so much!
Love your content and I was wondering if you could make a post about improving balance
Thank you for this Hampton! As someone who has been Obese since the age of 12 and is just now starting to come into a normal weight for their size, those years and years of obesity has completely ruined my joints. So I find certain exercise painful because of the strain it puts on my joints, this is so helpful, and exercises I know I can do and still grow strength.
congrats on the weight loss man
I very much needed this! Running and then sitting for long periods of time has done it’s number haha. I appreciate this as I’m trying to get a healthier lifestyle with better feeling joints! Thanks Hampton!
Awesome! Keep pushing 💪
A bit confusing but highly motivating. What great about a lot of your videos is that you show us anyone can do it……. Using baby steps. Thanks again .
Thanks for this kind of content
Hampton's wholesome energy is just as important to my health as B12
b12?
oh wait your talking about the vitamins
dude, you are a great person all around. do you have anything for joint health in general?
Thanks for the workout!
Eres tan hermoso, tienes una energía muy bella y te agradezco por compartirla, explicas muy bien y me gusta la manera en que llegas paso a paso al ejercicio final, enseñas que todas las personas podemos lograr hacer cada ejercicio y te felicito por tu pedagogía. Feliz vida y que vivas días preciosos. Un saludo en la distancia.
Great 👍 content Hampton, I have to say that I'm a Great 😊 fan of isometric training in addition to my hybrid calisthenics workout 💪💪😊👍
This is so helpful. Thanks.
I was suffering from back arching for a long time and your video was really helpful, can you please make a detailed video on knock knees and flat feet problem 🙏🏽
Love your content and personality
always been a binge watcher , how'd you control your expressions while doing hard exercises?
It helps if we learn to breathe regularly during these exercises.
However, the largest factor is usually that I've built strength beyond those exercises. I'd have more trouble speaking normally doing full-ROM one-arm pullups, for example.
But unless you're filming or otherwise need to speak while exercising, just let your expressions run wild! It's normal for our surrounding musculature to be recruited when we do high-intensity exercises.
I imagine that these exercises are more like walking to Hampton by this time. As most people have mastered walking by year 2, we no longer show effort when we walk compared to when we're still learning to put one foot in front of the other to get somewhere.
My man, you are the best
Very informative! Thank you!
This video was really helpful. Thanks. 😀
Awesome channel.
Is it better to do specific muscle days or everyday exercises, and if so which ones do do together? Thank you!
This really helps i was born with a condition where my knees have ultimately less muscle and will dislocate stupid easy so this is great thank you!
Hi. Been seeing a lot of your videos and I appreciate you breaking down different types of workouts for a lot if people.
I'd like to ask for advise. I broke my left forearm on a bike accident twice and my ortho said I need at least 2 years for the bone to fully heal and carry on load. I really like to start working out and being healthy and achieving my dream physique, would you have any recommendations on alternative exercises to build my chest without putting too much stress and weight on the forearm? I don't want to break it a 3rd time. 😅 Thank you!
I really iked this - it was slightly hard to follow in places but overall really useful thank you
Have a beautiful day🌞 thank you 🙏🏽👏🏼👏🏼👏🏼👏🏼🌟🌟🌟🌟
Great video. Thanks.
YOUR DOG LOOKS GREAT HAMPTON! I LOVE YOUR DOG
Agreed. I broke my back in 2019 and, whilst prognoses was a lifelong wheelchair bound future, I was "lucky" enough I've been doing qigong for over 30 years. It was zhan zhuang that enabled me to walk again. Now, I went through 5 surgeries due to "complications" and one of the side effects of those narcosis/surgeries was joint pain. Particularly in the elbows and shoulders. I never ever had those. But yeah, it's a known side effect. Anywho, even with light exercises such as baduanjin or surya namaskar, isometrics are a good addition. Forget about push ups or whatever. Chaturanga and the likes are better, less pain. Now, here's the thing. Exercises like Da jin fa and to a lesser, different degree, Zhan zhuang are..um..., by lack of better words, a form of non or less-muscular isometric practices. I know it sounds weird, but in terms of how isometrics work on a neuro level ( to begin with), that's exactly what they are in a way. With a certain intention,you hold, push or lift in a relaxed position for a prolonged time. There's no doubt in my mind that performing those exercises results, amongst others, in the same results as would the more "western, more muscular isometrics" do. Power, explosiveness, souplesse.. That being said, while doing isometrics, "soft" tendon and muscle stretching types of exercise like baduanjin or vinyasa ( for example) are excellent counterparts to release and flow the power generated by static muscular isometrics, wether yielding or overcoming.
As a sidenote. Yoga, as we know it, being a modern ( western) practice, has quite a few of asanas that are muscle/tendon isometric exercises. More so in Hatha ( sivananda) than in Asjtanga since the first holds the positions longer.
This video is such a vibe homie sheeeshhhhh
I love these longer videos
Excellent video time to do these everyday see how it goes
Awesome! Thanks Hampton : )
Love your channel
Not many ppl make video on this topic,thanks!!
Great video, thank you.
Great point!
Excellent, thank you!
Great video man. Comment for the algorithm.
Hey Hampton, Great content! So, I have a hard time getting into and sustaining the headstand and the crow positions... Any suggestions of isometrics to improve specific strength for those? Thanks much in advance 😊
I was run over by a car last year and I'm just now trying to start exercising again 🙌
I needed this video thank you
I do strength training in the morning ( as in weights) and I'd like to put trigger sessions in between, calisthenics always interested me so maybe it would be a good thing to try incorporating that into my days
Also I was searching for isometrics and I'm also interested in trying to get my ability to pull up back, and you're the perfect guy for that
thank you, currently suffering from elbow pain from push ups.
Bro, with isometric exercise what you should really focus on is BREATHING.. Especially if you do overcoming isometrics where you try to go 100%. People often forget to breathe and it can lead to a lot of problems because of increased blood pressure. Think, hemorrhoids, burst vessels, headache and so on. So if you want to do this type of exercise, first of all, learn how to breathe while under tension)
YOU ARE SOOO CUTE!!! I HAVE SUCH A BIG CRUSH ON YOU!!! Thank you for your amazing energy and commitment to sharing your awesome skillzzz!!! You're inspiring me to work out 🙏🙏❤️
Hi Hampton! I just found your channel and maybe you can help me with some advice. I am very out of shape and have recently been suffering with Sciatica. Is there any thing you can recommend to help. Keep up the great content!
Thank you! ❤️
Excellent video
*Man I Stopped Training Upper Body For The Past 2 Months Cuz My Elbows We’re Cracking With Pain But Since They’ve Gotten A Bit Better I Think I’ll Try These👍🏽Preciate Chu Man💯🤝*
Good luck and be careful!
I’ve been doing pull-ups for about a month now and went from barely being able to do 5 to crushing 20 with ease. The thing is that I’ve recently started to feel minor pain within my shoulder.
Do these methods help those experiencing rotator cuff issues by strengthening the weaker/lesser used muscles within the shoulder?
Just do the exercise right, instead of aiming for the amount of reps. and you won't feel that pain anymore.
@@jogilajariov2362 yes form does matter for exactly this reason.👌🏾
Hampton mentioned in one of his videos that this may be due to your muscles having grown quicker than your joints were able to develop. You can strengthen them by doing easier variations of the pull-up, thus not straining them with too much weight before they have fully adapted.
Yep, muscles grow faster than the tissues in and around your joints. Once you strengthen them up, you'll be able to jump to your next level. Like this video pointed out, reducing the intensity through dynamics or using isometrics will help alleviate the pain. Then incorporate them in to your routine to maintain better joint health or stay on steps longer (ie: starting at 5, when you get to 10, take some time and hang-out there for a few more weeks until everything feels solid, then jump up another 5 and rinse repeat). Although, like someone mentioned, not counting your reps and concentrating on the actual movement with slow reps. Putting pauses at the beginning, middle and end of exercises you can add pauses to will also help.
There's more to the exercise than how many you can do, as that's just one of the main areas you can manipulate. If you don't train any other area, you will develop problems, not if. Think of tempo, unilateral, weight, sets etc to name a few. Once you start using more tools, the chances of injury go way down.
Thanks for the feedback everyone!
You are sweet! Thank you for explaining. You are very informative! 👍
Thank you for talking about joint angle myth
great video!
Great information ! How many times a week would you train this program ?
Hello my friend, these exercises will be very good for me while I recover from my elbow tendinitis: thank you very much for the video?
I take this opportunity to expose a doubt that I have about your routine: it is obvious that it works for the creation of strength (you are the example), but I do not understand how it does it? I mean, how can it be that almost all the studies talk about a few more series of work per muscle group per week for strength (even more for hypertrophy) and with your method only 2-3 weekly series are worked, despite being compound exercises?
Thank you
please make a video on handstand pushup.♥️big fan