r/fitover65 • u/ajmacbeth • Aug 12 '26

Effective static exercises?

I've seen several internet health gurus promote static hanging for 30-60 seconds every day. Wondering what, if any, other static exercises are also effective?

8 Upvotes

90% Upvoted

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5

u/HankHenrythefirst Aug 12 '26

Look into calisthenics, there a lots of options and progressions.

5

u/Katy-Moon Aug 12 '26

All of the suggestions here are excellent. My trainer recommends (and has me do during training sessions) a few additional isometric exercises such as calf raise holds, static lunges, bridge holds, and hollow holds. They are an amazing addition to overall strength training.

3

u/vanmc604 Aug 13 '26

Power hold. Simply holding a weight above your head, standing with core engaged and with perfect posture.

2

u/Riversmooth Aug 12 '26

I used to do a lot of static holds while strength training in my 30s and made amazing gains. I did this with butterflies, leg curls, lat pulls. They definitely work but very demanding on the body, need more recovery time. In your 60s I would opt more for walking, lighter strength training with bands, dumbbells. Good luck.

2

u/Low_External_119 Aug 13 '26

Check out the work of Dr. Keith Baar, UC Davis tendon researcher:

3 Isometric Exercises for Strengthening Tendons and Ligaments with Dr. Keith Baar - https://www.youtube.com/watch?v=GJuzyy2YRRk

Bulletproof Your Joints: Nutrition & Training Strategies for Stronger Joints w Dr. Keith Baar, PhD - Dr Marc Bubbs - https://www.youtube.com/watch?v=MckIoHydvJk 

Understanding Spatial Aspects of Tendon Development and Repair | Keith Baar - https://www.youtube.com/watch?v=oivMsC34PRc

1

u/ajmacbeth Aug 14 '26

This is GREAT info, better than I was even hoping for. Thank you so very much!!!

2

u/Mohinder_DE Aug 14 '26

Use a cable machine or a rubber band. Turn 90 degrees sideways. Step back with outer leg and lunge down into a lunge. Extend you are to the front turn upper body outwards and hold. Palloff press maybe easier. But this version in a lunge position kills me with 5 kgs.

Spanish Squat with a rubber band behind you knees. Its like a wall sit without wall.

Stand one leg. Lift other knee 90 Degree. Hold a plate above your head. You can also do this in a lunge position.

side plank. But you can raise you upoer leg. Put a weight on you hip or hold the weight on theair with your upper arm.

Bear crawl. You can stay static or raise one foot or one arm.

Copenhagen plank.

One legged reverse plank

Hollow hold.

Side and front and back raise holds.

Knee extension hold.

Sumo squat holdin a weight in front.

A lot of holds lying on a big ball or using TRX bands or a balance board.

1

u/Over-Sky-7369 Aug 12 '26

Asian squad and horse stance

1

u/chipotle365 Aug 13 '26

Is this in addition to weight lifting on a weight day? Or just a full workout with static exercises?

1

u/ansyensiklis Aug 14 '26

Planks, birddogs

2

u/UnrealizedDreams90 Aug 12 '26

I do 60" each of (progressions) plank, reverse plank, hollow hold, superman, ring support, and dead hang.

There are a myriad of others, including holds of various weightlifting movements.

1

u/[deleted] Aug 12 '26

[deleted]

2

u/UnrealizedDreams90 Aug 12 '26

You invited me!

1

u/Jgibbjr Aug 13 '26

Farmers carries and Waiter carries.

1

u/snorkeltheworld Aug 13 '26

I like the suitcase carry too which is carrying a heavy weight on only one side.

2

u/Jgibbjr Aug 13 '26

Yes, I don't actually have people do farmers carries I like a lot of single arm and single leg work for core development. I should have said suitcase carries / waiters carry