An Isometric/Flexing Trick For Strength Gains:
The fastest way to improve using isometrics is overcoming isometrics using 2 pairs of pins in a rack, and multiple positions.
What though if you want more frequency? What if you want this frequency, and contrary to your wishes do not have a power rack at home?
In comes flexing.
I’ve now tested this theory for a month or 6 weeks. I’m confident that it works.
I personally do this at night in front of the bathroom mirror.
I’ve been using this idea for the clean and jerk, more so for the jerk, but the bit of variance I do hits both.
Just like you would with pin isometrics get into as specific positions as possible and flex the hell out of many muscles as possible.
The Protocol:
Most sets I do body fully rigid and erect simulating the completed jerk.
Since doing this my overhead stability has gone from good to even better. I taught myself to use my lats as a shelf overhead, and the weights I’m jerking feel so light now that I don’t even feel my abs firing. Quads, lats, shoulders, and triceps yes, but abs no. Supporting weight overhead has become that easy, that the most important stabilizer doesn’t even need to fire.
Some sets I do with my feet shot out to the sides more (how the jerk looks for me using my high starfished squat jerk form) this position of legs bent 45° slightly starfished out simulates both my catch of a clean (with my “bad” form) in leg position, and again part of my jerk. I’m still flexing the hell out of my entire body.
Some sets are standing rigid flexing with arms at the bottom or mid positions, but I generally just do the above two.
The beauty of this?
You can train any lift hard anywhere with no equipment. It carries over impressively, and gets you quite efficient at firing the proper muscles.
Give it a shot.
-J
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