Before we understand training the eccentrics, lets understand types of contractions.

Concentric contractions are those which cause the muscle to shorten as it contracts.

Eccentric contractions are the opposite of concentric and occur when the muscle lengthens as it contracts.

Isometric contractions occur when there is no change in the length of the contracting muscle.

In the traditional sense of “Heavy Weight/Low Rep Training” there is constant T.U.T. (Time Under Tension) -meaning that muscles are maintaining contractual force, concentric, eccentric and isometric, throughout the Set. Contrary to traditional lifting Kettlebell training avoids the eccentric portion of the lift and has continual points of total relaxation, releasing T.U.T., and subsequently providing momentary systemic rest upon every lift/rep.

Loading the eccentrics means, forcefully pushing the bells between the legs while attempting the Kettlebell swing. Generally, we let the kettlebell float into position and let gravity take it back down into our next swing. However, we can forceful accelerate it downward by pushing it down, between our legs, which engages the hips more against the force which is 2 or 3 times the actual load.

Talking about benefits, we build the reflex system, beneficial for advance power lifters to add strength to their deadlifts.

The Key benefits as under :

  •  Better hip flexor activation for deadlifts
  • Greater CNS trigger/stimulation
  •  Cross over benefits for sports training

Recommended for athletes who are training for power lifting sports, members who wants to break the plateau of training. Not recommended to do swings frequently or with higher reps. The neurological system is taxed, so ideally 20 or fewer reps is a good number of reps with at least a few minutes of rest in between sets, 2-3 times a week would be better to add on strength training program days.

A good stretch routine is recommended for back, glutes and hip flexors to end the exercise. Its a thumbs up and again the very effective use of Kettlebells for strength athletes.

-by Parag Mhetre