L
Salihaku
EXERCISE
Isometric Hold & Negative Rep
An advanced technique to build strength and muscular endurance. Focus on a maximal contraction at the top and a very slow, controlled lowering phase.
Level:Advanced
Type:Machine-based
Technique
How to perform
1
Set up in the machine and select a challenging but manageable weight.
2
Raise the weight with a powerful contraction until your heels are at the highest possible point.
3
Stay at the top position and hold the peak contraction for 3-5 seconds.
4
Lower the weight very slowly and with control. The lowering (negative) phase should take 5-8 seconds until you feel a full stretch in your calves.
5
Pause at the bottom stretched position for 1-2 seconds before initiating the next repetition.
