
Why You Should Try Eccentric Training + 3 Moves To Get Started
By Katrina Scott on
Eccentric Squat
Works your legs and booty! Begin standing with feet hip-width apart. Hold a dumbbell in each hand with the weights at your shoulders. On a count of 5, slowly lower down into a squat, sending your hips down and back. Driving through your heels, come back up to standing on a count of 1. Do 10 reps.
Eccentric Deadlift
Targets your hamstrings, booty, and core! Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Maintaining a flat back and a soft bend in your knees, hinge at the hips as you lower your torso toward the ground, keeping the dumbbells close to your shins. Move slowly, taking 5 counts to reach the bottom. Engage your booty and core as you drive through your heels to come up to standing on a count of 1. Do 10 reps.
Eccentric Bent Over Row
Works your arms and back! Begin standing, feet hip-width apart. Hold a dumbbell in each hand, palms facing each other. Send your hips back and chest forward to hit a bent-over position, back flat and shoulders relaxed down your back. In this bent-over position, pull the dumbbells toward you, rowing your elbows straight back and keeping them close to your sides. Straighten your arms back out on a count of 5, keeping it slow and controlled. Do 10 reps.