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Also known as Isometric exercise static holds are contractions of a certain muscle group for a longer durations. You get into a fixed position and stay there for a certain amount of time. Including isometric training in your training routine has the dual benefit of injury prevention and strength building. Static holds are a great way to build the foundation of strength and improve the posture of your body. Unlike other exercises, isometric exercises can help you improve your strength with low chances of injury.

5 Static Holds To Improve Your Strength

Hollow hold


  1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
  2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
  3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).
  4. Works on your Core Strength

The Plank


  1. Position your body on your forearms and your toes, line up your arms with your shoulders. Your legs are straight and locked at the knees.
  2. Your entire body is in a straight position, including your mid area.
  3. Works on Core Strength and Posture.

Beast Hold 


  1. Start on your hands and knees with your toes tucked under and digging down into the ground.
  2. The hands should be shoulder-width, while the knees and feet are hip-width.
  3. The beast hold starts when you engage your abs, squeeze your glutes and raise your knees exactly an inch off the ground.
  4. Works on Glutes,  Lower Back.

Squat Hold


  1. Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
  2. Swing your arms up to shoulder level as you slowly bend your knees and push your hips backwards. Lower yourself until your thighs are parallel with the ground.
  3. Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
  4. Works On Quadriceps, Hamstrings, Calves.

Pull Up Hold


  1. Place both hands on a pull-up bar with your palms facing away from you. Stand on a box or thick mat if you need help reaching the bar.
  2. Jump up so your chin is above the bar. Keep your core tight, and focus on engaging your back muscles, keeping your shoulders pressed down away from your ears.
  3. Works On Upper Body

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