Movement Pattern

Isometric

The Isometric pattern focuses on maintaining muscular contraction without joint motion. Exercises such as planks, wall sits, and static holds strengthen stabilisers, improve posture, and enhance endurance under tension.

Isometrics build mind-muscle connection and injury resilience. They are valuable for both beginners learning control and advanced athletes refining precision.

Including static holds within dynamic training enhances performance across all movement patterns by teaching the body to brace and stabilise efficiently.

Athlete performing a loaded barbell pause squat at full depth
Pause Squat (2-Second Hold)

Pause Squat (2-Second Hold)

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Athlete performing landmine anti-rotation press, side-on stance resisting rotation, bar extended forward, cinematic gym lighting
Landmine Anti-Rotation Press (Pallof Press Variation)

Landmine Anti-Rotation Press (Pallof Press Variation)

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Athlete in wide-stance plank rowing a dumbbell; hips level; crisp studio gym lighting
Renegade Row

Renegade Row

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Athlete in high plank mid shoulder-tap, strong core tension, clean gym floor background
Plank Shoulder Tap

Plank Shoulder Tap

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Up Hold

Pull-Up Hold

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Athlete holding wall sit position with calm focus, minimalist gym backdrop
Wall Sit

Wall Sit

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Female athlete holding perfect forearm plank on gym mat, neutral spine
Plank

Plank

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