Your muscles move in several different ways: eccentrically, concentrically, and isometrically.
Most workouts incorporate all three, but eccentric training often gets neglected.
There are two phases to every lift: concentric and eccentric, says NASM and AFPA-certified trainer Autumn Calabrese.
Getty/Design by Cristina Cianci
People typically focus on the concentric phase, which involves contracting or shortening the muscle.
Eccentric training means that you are focusing on the part of the lift that involves lengthening the muscle.
In other words, the emphasis is on lowering the weight.
A lot of people dont have eccentric strength, adds physical therapist and yoga instructor Lara Heimann.
Its also effective to learn proper form.
It’s just really beneficial for learning how to control the body and space, says Heimann.
Thats why PTs like Heimann often use eccentric training as part of a rehab plan for injuries.
If somebody is weak or recovering, eccentric moves put less force on a tendon, she says.
Keep in mind, though, that you may find yourself more sore than usual with exercises like these.
I teach this a lot in yoga, says Heimann.
Jump up into a pull-up position and then slowly lower your body back down to the box and repeat.
Romanian Deadlifts
This takes some balance.
You need the coiling to be able to spring, says Heimann.
Calf Lowers
Instead of traditional calf raises, try this on a set of stairs.
Slowly lower the heels so the calf is stretched instead of shortening.
This better prepares all that soft tissue for performance, says Heimann.
Squat and Pulse
Incorporating eccentric movements into the basics can go a long way.
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