Isometric Horse Stance Holding Weight

 There are countless exercises that can be done with Isometrics, some are hard, others are fairly easy but in all fairness, Isometrics are a key component to overall strength, conditioning and durability. Every now and then, I like doing Horse Stance type holds and either just hold it or use certain implements and either hold with the weight or move the weight in the Horse Stance. This builds strength in a unique way and combining movement and Isometrics makes up for building unusual strength.

One of the things I have demoed was holding a Horse Stance and walking my hands up and down Big Bertha (my 59 lb Sledgehammer) at the same time. This builds grip strength, agility, reflexes, leg power and core strength. I call it Thor Catches Loki, the exercise itself is something I learned from Strongman Kevin Wikse from his former series where he utilized strength programs based on Mythical Gods. The Horse Stance was an add on that I came up with on my own and damn it's brutal. 

Recently, I did an exercise that I have never tried before and that was holding out (at near lockout) a 15 lb. Indian Club in each hand while holding a Horse Stance. This felt extremely awkward and just using strength to hold them out was hard enough but to balance them took a lot more Core than I expected and it was felt in my shoulders, my forearms and my fingers. I held it for over a minute which I felt was a great accomplishment since I've never attempted an exercise like that. 

The Horse Stance is a staple for many who practice qigong and other internal arts methods and is a foundational exercise for those like the Shaolin Monks. It's a simple hold and has no impact on the joints but it's also a hard exercise when you start to hold it for an extended period of time. Some people can barely hold it for 30 seconds yet others like those of the Shaolin can hold it for hours, it's ridiculous. 

Practice the Horse Stance and see if you can go more than a minute without shaking. The longer you hold it, the more your entire body comes into play. It strengthens the knees, works the feet and puts long-term strength on the quads and hamstrings.