Isolation Works

Hey friends! It has been quite the celebration around here, I mean with my birthday on Monday and that carrot cake lying around, how could it not be?!

it just says EAT me

Isolation Works

When it comes to weight lifting, isolation can be a tricky thing. But boy does it work!

In weight lifting I see a lot of wrong things going on. I could write 5 or 6 posts on things people do incorrectly, but I’ll save that rant for another day 😉 (I am sure you all have a few things to say too. Hah).

However, one of the most common mistakes I see is when people use momentum or force of the body weight to move a weight around, instead of using the targeted muscle group (or groups) to do so. In essence, the mistake occurs when there is limited or NO isolation work going on.

biceps curls

Let me use a real live example to explain : when doing biceps curls it is very easy to use the upper body and abdominals to help pull the bar (or dumbbells) up toward the chest. This force, or momentum, is taking all of the work out of the muscles and putting it into that momentum! When this happens say good bye to quicker results.

Seriously. If you want to see your body change for the better sooner (get fitter, shed body fat, etc.), isolating the muscles during the work is very important! Think about it, if you want to hit a target you have to focus on that target.

Same goes with pumping iron–if you want to get stronger in your quads, for example, you have to do squats and lunges with purpose, with good form, and without using momentum to drive the weight up.

use the muscles to drive the weight

This isolating work puts all the weight into the working muscles which overloads them, making them work harder and eventually making YOU stronger, fitter, and faster.

Seriously, if weight was just thrown around haphazardly (and in bad form), the results would be much slower and the injury risk would be sky high.

Focusing on this principle of isolation will help to reduce the risk of injury during any weight training move. Guaranteed.

And the results are promising. Pretty sure anyone (including myself!) can work on form and focusing on the isolation work of the moving muscle group <—-like I say a lot to my fitness participants, weight training is 90% a mind game, 10% strength–mind over muscle! 😉

don't get sidelined with injury--you won't be smiling

Hope this helps! Have a lovely day :)

Thankful Thursday

  • I am very grateful for a warm blanket. I love snuggling under it in the evenings!
  • I am thankful for a good education.
  • I am really thankful for almond milk. OH so tasty and versatile!

What moves are the hardest for YOU to do without momentum?? <—me, biceps curls! What are YOU thankful for??

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  1. My spin instructor calls certain tracks “isolations” when we do hovers or squats and try to not move our upper body AT ALL, just our legs. Super challenging!

  2. Your almond milk comment reminded me of something…. I have been hearing so much about So Delicious Mint Chocolate Coconut Milk…… OMG! I got some yesterday and literally opened it in the car and took a swig! Now I understand what all the hype is about! You have GOT to try it!! Definitely an indulgence, but such a good one!!!

    • OH wow. I need to go to the grocery store…that sounds awesome! (And addicting). I LOVE mint and chocolate. Such a good combo!! thanks, girl :)

  3. Shoulder press and bicep curls are hardest for me to not use momentum!! This is a great post. You’re so right on all of this!

    Today I am thankful for my space heater under my desk that’s keeping me warm because it’s freezing in my office and outside! I am also thankful that we get to leave tomorrow to visit our families in AZ where it’s WARMER! :)

  4. Something I think is interesting is when I do overhead lifts, my trainers always tell me to dip down and use my legs to help get the weight into the air, but isn’t the point to use my arms??!?

    • They’re just trying to make sure you don’t hurt your lower back, and also that you don’t lock your knees<--when we press overhead it is common to lock joints. The bending knee trick helps to keep the shock out of the wrong places as well. I'd say (and so does BodyPUMP training) to split your stance so one foot is in a kickstand, keeping knees soft <---this fixes both of the above problems! hope that helps!



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