Hold Tight…….

Statics particularly in a disadvantageous leverage position are “the secret to developing the enormous strength of world class gymnasts." So says Chris Sommer a professional gymnastics coach – Google him!

Statics can develop your weak leaks, core, balance, stability, proprioception and if done sensibly (not with extremes of weight or in too extremes of position) can greatly improve ligament and joint strength.

Here are three popular ways to incorporate them:

1. Static Compound Sets

Typically 6 to 10 set of exercises like dips/chest press (held at the mid/low point), pull-ups (held at the mid-point), handstand/shoulder press (held at the mid to top point).

N.B. a -You’ll need to experiment with each exercise to find the right (safe and effective) spot to hold. b - Recovery is quick so statics can be done everyday but limit them to chest and or shoulders, back and leg compound exercises.

2. Mixing Sets

Doing full or even partial range sets but sandwiching them either side with a static set.

E.g. 1 set of full range dips, rest, then X second static hold, rest, 1 set of full range dips, rest, then X second static hold etc etc.

3. Finisher

Right at the end of a full range of reps to further fatigue the muscles.