Hands-on coaching to learn and apply isometric training the Westside way.
At Westside Barbell, isometrics have been used to break world records, fix sticking points, and build explosive force without heavy loading. Adapted from old Soviet methods and refined by Louie Simmons, isometric training is now applied to both lifters and athletes across combat and field sports. This session gives you a practical introduction to how isometrics work, how to set them up, and how to program them for real-world results.
Each session is up to 90 minutes and tailored to your experience level.
What’s Included
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Educational breakdown of isometric training and its role in the Conjugate Method
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Safe setup of pins and rack positions for isometric pulls and presses
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Coaching on bracing, mechanics, and maximal force production
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Hands-on training with key isometric lifts and accessory applications
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Guidance on programming isometrics into max effort, dynamic effort, or accessory work
Practical Training
Upper Body Isometrics
You’ll be introduced to a range of isometric variations designed to build pressing, pulling, and grip strength. Examples include:
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Bench press and overhead press against pins
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Rowing and pulling isometrics for lats and grip
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Isometric holds for shoulders and triceps stability
Lower Body Isometrics
You’ll learn multiple lower body variations that target hip drive, hamstrings, and glutes without the need for heavy barbell loading. Examples include:
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Deadlift pulls into pins from various heights
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Hamstring and glute banded isometrics
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Hip extension and posterior chain holds
This session covers both foundational and advanced variations. The examples above are starting points — the exact lifts and setups will be tailored to your needs and experience level.
Why Isometrics?
Isometric training allows lifters to apply maximal force without the wear and tear of heavy weights. It strengthens exactly where you need it most — at sticking points — while also improving explosive carryover. At Westside Barbell, isometrics have been distilled into practical methods for lifters, grapplers, and athletes alike.
FAQ
How long is an isometric training session?
Up to 90 minutes, with time for education, hands-on work, and Q&A.
Do I need prior experience with isometrics?
No. This session is designed for all levels, from hobby lifters to experienced coaches.
Can I bring a training partner?
Yes. You are encouraged to bring one training partner at no extra cost.
What equipment is needed for isometric training?
A rack, safety pins, and bands. We’ll show you how to set these up correctly.
How do isometrics break sticking points?
By applying maximal force into an immovable object, you build strength directly at the range where you normally fail.
Are isometrics joint-friendly?
Yes. They let you push with maximum intent while avoiding repetitive heavy barbell loading.
Will I learn how to coach isometrics for others?
Yes. You’ll be taught how to cue, correct, and program isometrics for athletes and clients.