McGill Curl Up Iso Hold
ID: 507
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- Exercise Type:
- Aesthetic
- Contraindications:
- None
- Equipment:
- Floor Based, Low Bands
- Applicability:
- Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Stretch-to-contraction on every rep maximises fiber recruitment.
- 2. Breathe consistently — match breathing to movement rhythm.
- 3. Rest 60–90 seconds between sets to maintain quality without full recovery.
- 4. Controlled eccentric creates the stimulus; the concentric is the reward.
Regression:
Increase rest between sets to full recovery and reduce rep count to prioritise range and form.
Progression:
Progress to a free-weight from a machine variation once motor pattern is established.
Common Problems:
Going to failure too early — leave 2 reps in reserve to maintain form quality throughout the set.