Dynamic Tension Exercises: A No-Equipment Routine From Master Phil Ross

Dynamic tension exercises build strength without weights. You tense your muscles on purpose, often pressing one part of your body against another, and move slowly through a full range of motion while holding that tension. All you need is a little floor space and focused effort.

Dynamic tension is one of the three parts of the BodyBell Method®, along with kettlebells and calisthenics. This guide explains what it is, how it differs from isometric exercise, and two routines Master Phil Ross teaches, with his videos so you can follow along.

What is dynamic tension?

Dynamic tension is a form of self-resistance training. Instead of lifting a weight, you create the resistance yourself by contracting the muscles around a joint, or by pushing one hand against the other, while you move. The movements are slow, often a count of five in each direction, so the muscles stay under tension for the whole repetition.

The method is best known through Charles Atlas, born Angelo Siciliano (1892 to 1972). He could not afford barbells as a young man, so he built a system of working one muscle group against another. It became known as Dynamic-Tension and was the basis of his mail-order bodybuilding course.

Dynamic tension vs. isometric exercise

The two are related but not the same. In an isometric exercise, the muscle works but the joint does not move, as in a plank or a wall sit. In dynamic tension, you keep the muscles tense while the joint moves through a range of motion. A slow power prayer, where the palms press together while the hands travel out and back, is dynamic tension. Pressing the palms together and holding them in one spot is isometric.

Benefits of dynamic tension training

• No equipment. You can train at home, while traveling or at the office.
• A gentle place to start. Phil uses these movements with people who are deconditioned or getting back into shape, because the pace is slow and there is no weight to manage.
• Better body control. Learning to create tension on purpose teaches you to brace and stay tight, which carries over to kettlebell lifts and bodyweight exercises.
• You set the intensity. The harder you press and squeeze, the harder the exercise. Phil's rule is simple: the more effort you put in, the more you get out.

Dynamic tension also has limits. With no weight to load, progress is hard to measure, and you cannot keep adding resistance the way you can with a kettlebell. That is why the BodyBell Method uses dynamic tension alongside kettlebells and calisthenics rather than in place of them.

Beginner dynamic tension routine

This routine comes from Phil's Technique of the Week video on beginner dynamic tension. He put it together for people who need to get moving again. Do 5 to 10 slow repetitions of each movement. You can work up to 15.

1. Arm pull. Stand tall with your arms straight out to the sides, palms down and hands level with your shoulders. Pull your arms back by squeezing your shoulder blades together, then return to the start.
2. Hands up. Start with your elbows bent and pulled back, hands beside your shoulders. Press your hands up toward the ceiling while keeping tension in your upper back. At the top, your arms should be at least level with your ears.
3. Bird flaps. With your arms out to the sides, flap them slowly like wings while squeezing the muscles between your shoulder blades as hard as you can. You can go slower than Phil does in the video, but not faster.
4. Power prayer. Bend your knees slightly and bring your palms together high in front of your chest. Keep your shoulders down instead of shrugging them. Press your palms together as hard as you can and push your hands out for a count of five, then bring them back for a count of five while still pressing.
5. Pole squat. Hold a sturdy pole or post, lean back and lower yourself into a squat, using your arms to control the way down. Keep your chest tall, your spine neutral and your head facing forward. Drive through your heels to stand. The pole lets you train the full squat with less pressure on the back and knees.
6. Glute bridge. Lie on your back with your feet close to your body and your arms on the floor at about 45 degrees. Drive through your heels and lift your hips as high as you can, squeezing your glutes and upper back. Lower with control.
7. Butt up (pelvic tilt). Lie on your back with your knees up and your toes pulled toward your shins. Lift your head and shoulders slightly, then curl your hips so your butt comes up off the mat. If your neck bothers you, keep your head on the mat. Start with 5 reps and build up over time. Phil says you can eventually work up to 30 or more.

Classic dynamic tension workout

In his video "Dynamic Tension. Old School Training!", Phil shows a short three-movement workout in the style of the old-time strongmen. Every rep is slow: five seconds out and five seconds back.

1. Power prayer, 10 reps. Press your palms together and tense your whole body. Push your hands out for five seconds and bring them back for five seconds.
2. Slow full squat. Lower into a full squat over five seconds and stand up over five seconds, keeping your back straight.
3. Triceps press, 5 reps per side. Start with the working arm fully extended. Use your other hand to resist as the arm bends and straightens, five seconds each way.

Phil does 2 or 3 sets of the circuit.

How to get more from every rep

• Tense the whole body. More effort and more tension bring more benefit. Squeeze your fists, brace your midsection and keep your legs tight.
• Move slowly. A count of five in each direction keeps the muscles working the whole time.
• Pack the shoulders. Keep your shoulders down and back, away from your ears, and engage your lats.
• Keep breathing. Breathe steadily through each rep. Holding your breath while straining raises your blood pressure.
• Use a full range of motion. Move as far as you can control, and increase the range over time.

Is dynamic tension safe?

For most healthy adults it is, as long as the movements stay slow and controlled. Check with your doctor first if you have high blood pressure, heart disease, a recent injury or pain that limits how you move. Stop any exercise that causes sharp pain.

How dynamic tension fits the BodyBell Method

The BodyBell Method combines three ways of training: kettlebells for strength and power, calisthenics for bodyweight control, and dynamic tension for full-body tension and control with no equipment. BodyBell Method certified instructors learn to teach all three.

If you are a trainer, coach or physical therapist, the BodyBell Method certification teaches you to use dynamic tension with your clients, and the online kettlebell certification covers the method one-on-one in eight virtual sessions. If you are over 50, read our guide to kettlebell training after 50 next. More of Phil's technique videos are on his YouTube channel.

Frequently asked questions

What are dynamic tension exercises?

They are exercises where you create resistance by tensing your own muscles, often pressing one part of your body against another, while moving slowly through a full range of motion. No weights are needed.

Who created dynamic tension?

The method is most closely linked to Charles Atlas, who developed a system of working one muscle group against another and built a mail-order bodybuilding course around it.

Can you build strength with dynamic tension?

Yes, especially if you are new to training or returning after time off. Because the resistance comes from your own effort, progress depends on how hard you press and squeeze. Combining it with loaded training, such as kettlebells, lets you keep progressing.

How many reps and sets should I do?

Phil's beginner routine uses 5 to 10 slow reps of each movement, up to 15. In his classic workout, each rep takes about ten seconds, and he does 2 or 3 sets.

Is dynamic tension good for older adults?

It can be a gentle way to start building strength and body control, because there is no weight to manage and the pace is slow. Check with your doctor first if you have a heart condition or high blood pressure, and breathe steadily throughout.

References

• Encyclopaedia Britannica. Charles Atlas. britannica.com/biography/Charles-Atlas
• Master Phil Ross. Technique of the Week: Dynamic Tension Beginner. YouTube. youtube.com/watch?v=L9bu7qKkeOc
• Master Phil Ross. Dynamic Tension. Old School Training! YouTube. youtube.com/watch?v=OT38WCbsBnI