Eccentric Exercise - Get stronger by slowing down movements
Eccentric training is one of the most effective methods for building strength, technique, and muscle control. Eccentric exercise is about slowing down and taking control of the part of the movement where the muscle lengthens. This is actually where much of the strength development happens.
What is eccentric exercise?
Eccentric exercise means focusing on the phase of an exercise where the muscle lengthens and you control the weight on the way down.
You extend or emphasize this lowering phase to create more advanced training.
One example is when doing a bicep curl. When you lift the dumbbell, the movement is concentric. When you lower the dumbbell back down toward the hip, the muscle works eccentrically.
You can often handle more weight and more resistance while lowering than when lifting. This means that this part of the movement is especially effective for muscle building, control, and strength.
Eccentric training can be used in everything from traditional strength training to explosive training, rehabilitation, and bodyweight exercises.
Benefits of eccentric training
Increases muscle strength and hypertrophy
The eccentric part of a lift places high stress on the muscle, which often leads to increased muscle growth and strength. The muscles are forced to work longer and with high control, creating a strong stimulus.
Improves technique and control
By slowing the movement down, you teach your body to work more controlled. This improves movement quality and helps you find proper muscle activation in every exercise.
Reduced risk of injury
Eccentric exercises strengthen tendons and ligaments, making the body more resilient over time. Many rehab programs therefore use eccentric training to rebuild overused areas.
Perfect for breaking plateaus
If you get stuck in your strength progress, eccentric training can help. You can usually handle more weight during the eccentric phase, making it possible to train heavier and challenge the muscles in a new way.
Effective even with lighter weights
Since the lowering phase is the focus, even lighter weights can be very challenging. Perfect for home workouts where equipment might be limited.
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Examples of eccentric exercises for home workout
Excercises with just your own bodyweight, no equipment needed.
Eccentric push ups
Start at the top and lower yourself all the way down in six seconds. Push up using your knees if needed.
Eccentric squats
Lower yourself slowly and stand up at normal speed. Perfect for leg strength and technique.
Eccentric lunges
Step into a lunge and slow down the descent.
Eccentric glute bridge
Control the lowering of the hips for three to five seconds.
Eccentric back extension
Lie on your stomach and lower yourself slowly after each lift.
Examples of eccentric exercises at the gym
Eccentric gym exercises with dumbbells, barbells and kettlebells.
Bench press
Lower the bar slowly toward your chest over three to five seconds while keeping your elbows controlled and your upper back tight. Press up at normal speed.
Deadlift
Stand tall at the top of the lift, then lower the bar back to the floor in a slow, controlled movement over three to five seconds. Keep your core engaged and hinge through the hips.
Eccentric front squat
Lower yourself slowly into the front squat position while keeping your torso upright and your core engaged. Stand back up at normal speed.
Eccentric kettlebell squats
Hold the kettlebell in a goblet position, brace your core, and lower yourself over three to five seconds. Stand up at normal speed.
Eccentric pull ups
Start at the top by jumping up or using assistance. Lower yourself slowly for five to eight seconds.
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Tips for mastering eccentric technique
Eccentric training builds strength, muscle mass, and control. It also improves technique and helps break training plateaus.
Here are some tips on how to execute it properly:
Count the seconds on the way down. Lower the weight for three to five seconds to get a clear and controlled eccentric phase.
Keep tension throughout the body. Keep core, hips, and ribcage stable during the lowering phase.
Use a weight you can control. If the movement shakes or drops too quickly, the weight is too heavy.
Focus on the right muscles. Feel which muscle should be working and make sure it creates the braking force.
Stand or lie stable. Position your feet and grip properly before starting the lowering phase.
Finish each repetition with control. Pause briefly at the bottom before starting the next rep to avoid swinging through the movement.