EFFECTIVE ECCENTRIC EXERCISES

1. PULL-UP

Focusing on the eccentric phase is an effective way of building up to your first pull-up, or simply increasing the amount of pullups you can do. Use a step to get into the top position of a pull-up, with your chin above the bar and elbows tucked in. Lower yourself down as slowly as possible – anything between two to five seconds, depending on how far you are from being able to do a pull-up. Once your feet are touching the floor, use the step to get back into your starting position.

2. BB BENCH PRESS

This is an overloading eccentric that will help you break through your plateau – but it does require a spotter and for you to be comfortable with the exercise.

Load the bar with a weight slightly heavier than your one-rep max.

Have the spotter help you lift the bar off the rack, before slowly controlling the bar down to your chest.

Get the spotter to help you return the bar up to the starting position.

Do no more than 2 to 3 reps per set.

Not for beginners!

3. BB ROMANIAN DEADLIFT

This hamstring builder is one overloading eccentric you can do without a spotter that is less hazardous than other free-weight exercises. Complete the lifting phase of a standard deadlift, keeping the hips below the shoulders as you stand all the way up. At the top of the lift, allow a slight bend in the knees and keep your hips as high as you can while you slowly lower the bar to the ground. Reset and repeat.

4. PISTOL SQUAT

This is a great unilateral lower-body exercise that really builds single-leg, top-down strength if you can’t do a normal pistol squat.

Start from the top, bringing your hovering leg out in front of you as you lower down the working leg as slowly as you can.

Lightly touch your bum on the bench, then step back up into a standing position using both legs.

5. SINGLE-LEG HIP THRUST

Excellent for posterior chain development – think glutes and hamstrings – and those big, powerful hip extensor muscles. Set your upper back and shoulders on the edge of a bench, chair or sofa, and lift your core so you’ve got a straight line from your shoulders to your knees, and your knees are aligned perfectly over your ankles. Bring one leg off the floor and up towards your chest. Focus on lowering down with the grounded leg as slowly as you can, until your hips lightly touch the ground. Put the hovering leg back down to push up to the top again through both legs.

6. SINGLE-ARM ROPE PUSHDOWN

This will help to add both strength and size to stubborn triceps muscles that can be hard to grow.

Holding a rope attachment in both hands, pull it to the side of your body.

Take the non-working hand away and fight the resistance as the weight starts to travel back towards the shoulder.

Remember to control your elbow bend during the eccentric phase.