Isometric Mid-Thigh Pull

Summary

This video explains how to perform the mid-thigh isometric pole, a technique used to test force output and velocity in strength training. It is also effective for overcoming sticking points and building isometric strength. The exercise involves setting up safety catches, positioning your feet and hands correctly, and generating maximum tension by initiating an isometric hold. The key is to mimic the position before a clean lift, focusing on proper body alignment and driving force into the ground. Guidance from a coach ensures proper execution for optimal results.

Takeaways

• 😀 The mid-thigh iso-pole test is used by teams, athletes, and researchers to measure force output and velocity within a specific range of motion.
• 😀 It helps to overcome sticking points and is effective for training isometric strength qualities.
• 😀 The test setup involves using safety catches, which could be pins or formal safety devices like heavy-duty iron equipment.
• 😀 For the setup, the athlete's feet should be hip-width apart with knees slightly bent, simulating a position similar to the clean lift.
• 😀 Hands should be positioned just outside the thighs, close but comfortable, when gripping the bar.
• 😀 The athlete should set their shoulders out in front of the bar and initiate the isometric hold quickly.
• 😀 The goal of the test is to generate maximum force and hold the position for the prescribed time.
• 😀 It’s important not to lock the knees, as the exercise mimics the position of the second pull in a clean lift, focusing on driving force into the ground.
• 😀 Variations in shoulder positioning exist, as some individuals may have their shoulders further in front of the bar, while others may be more in the scoop phase.
• 😀 It’s crucial to follow guidelines set by a coach to ensure proper form, and ensure maximum tension and force output during the isometric hold.

Q & A

What is the purpose of the mid-thigh iso pole test?

The mid-thigh iso pole test is used by athletes, researchers, and teams to assess force output and the velocity of that force within a specific range of motion. It helps in identifying and overcoming sticking points in lifts while also training isometric strength qualities.

How does the mid-thigh iso pole exercise help in overcoming sticking points?

The mid-thigh iso pole focuses on generating maximal force at a specific point in the range of motion. This helps overcome sticking points by allowing the lifter to train their ability to exert force at the same position where their progress is otherwise slowed down.

What equipment is needed for the mid-thigh iso pole?

To perform the mid-thigh iso pole, you will need safety catches such as pins or larger safety catches, like the Samson iron blocks shown in the video. These are used to secure the barbell at the correct height.

How should the feet and knees be positioned during the exercise?

Your feet should be placed about hip-width apart, just under your hips. Your knees should be slightly bent, allowing for a similar position to the one used in a clean lift.

Where should the hands be positioned on the bar during the mid-thigh iso pole?

The hands should be positioned just outside the thighs—close but comfortable, providing an optimal grip for initiating the isometric hold.

What is the key to performing the isometric hold correctly?

The key is to generate maximum tension or force as soon as the bar meets the safety catches and then holding that position for the prescribed amount of time while focusing on driving through the ground.

Why are the knees not locked out during the mid-thigh iso pole?

The knees are not locked out because the goal is to mimic the position of the second pull in a clean lift, where the knees are typically bent. This position allows for effective force production and a proper isometric hold.

Can the body position vary when performing the mid-thigh iso pole?

Yes, the body position can vary. Some people may have their shoulders slightly more out in front of the bar, while others might position themselves closer to the scoop phase of an Olympic lift. It's important to stay within the general guidelines provided by the coach or trainer.

What should you focus on when performing the mid-thigh iso pole exercise?

Focus on squeezing and driving into the ground with maximal force, ensuring proper technique while holding the position for the set duration.

What are the benefits of training isometric strength with the mid-thigh iso pole?

Training isometric strength with the mid-thigh iso pole helps improve the ability to maintain force production at specific positions, which translates to better overall strength in dynamic lifts like the clean. It also enhances muscle engagement and can increase performance in various athletic movements.