In the early stages many people struggle with the deadlift. This struggle is down to many factors: hamstring inflexibility, balance, proprioception (or lack of it) or simply, pure “what the hell is this”.
Mastering the move is made harder by the fact that many people think they can only practice the move in the gym. If you struggle, more practice is useful, hence the imaginary bar drill.
Focus on holding an imaginary bar, anywhere: at home, at work, in the pub.
Like many fitness fades, the interest faded from main stream use, due in part to silly claims. A regime that promises to get you fit and trim in 90 seconds a day is bound to sell you the book or course, but fail to deliver much , if any, fitness.
This is a shame, as given the right objectives, the static hold has a really useful role to play. According to James Hewitt who wrote Isometrics for you: Get fit and trim in 90 seconds a day in 1966 “without special apparatus and without moving a muscle you can grow stronger and build, or reshape your body to nearer your hearts’ desire. The static contraction has been part of physical culture systems for a very long time. Hatha yoga contains postures held without movement”.
Put simply, isometrics are a system of physical exercises in which muscles are caused to act against each other or against a fixed object. It’s a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.
The popular regimes focused on basic body building type exercises and suggested a 6 second static contraction with a maximum, or comfortable maximum contraction. This bicep curl picture gives you a good idea.
Whilst this had some value, the use of the extended static hold in functional fitness is probably in developing the capacity to simply hold postures which contribute to actual exercises. The reality is that if you want to kick up to a rock solid free standing handstand, or do 20 plus pull ups, you better be able to hold a static ( albeit “leaning” ) handstand against the wall, and hang for 60, 90, 120, 180 seconds. Extra grip strength is always useful!
Btw you could find yourself struggling at 10 seconds when you start. Just do what you can and build up
So think about your regime and hunt out obvious postures to practice: the side planks, lunging pushes against a wall and deadlift holds spring to mind. Adding the L sit, a horse stance ( the old martial arts favourite) and a “hip up” hold can , when combined, make a really useful home exercise regime.
Successful Strength training like marriage is measured in years not weeks or months
Pay attention to the basics . Lift often, lift heavy (5 plus, but vary from 5 to 1) be happy with small increases. Every relationship or “thing” in your life requires consistency
Don’t panic if you plateau.
In what other part of (real) human existence do we expect to have increases all the time . We can tamper with economics and pretend we have yearly growth: some NHS workers ( apparently ) get a grade increase each year , but that always. always unravels. “Maybe not today, maybe not tomorrow…….’
The hall marks of successful strength training (marriage) is patience and maturity: watch for the opportunity to improve but don’t obsess, be happy with consolidation, treasure consistency and above all, be confident enough to rest and take it easy.
Eat well and sleep well
Bear in mind that all advanced programming is dedicated to one phenomenon, failure. Many marriages fail because one partner isn’t happy with the perfection they have, and instead indulges in fantasy . Don’t let the strength porn of a few gifted ( psychotic) individuals deprave and corrupt your normal image of how things are.
Failure is rushing at fantasy target too hard and fast.
Having preached consistency, it’s equally essential to mix it up and be creative. Add some strongman training, add and vary assistance exercises.
Variety has always been the spice of life But variety is still just a spice. It makes the fundamentals seem a bit different that’s all. It still needs the fundamentals/
In short, don’t see strength as something geeky or the preserve of experts. See it as the perfect romance or marriage, demanding consistent loyalty commitment and work , along with romance and variation.
So to be successful, research how to be romantic and simply build it into your strength regime