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  • Writer's pictureJimmy King

Eccentric Isometric Movements - The Fundamental Way to Train

Take control of your mind, body, and life with full body eccentric isometric movements. A slow, controlled tempo that eliminates momentum at the top & bottom of each movement. Helping you be fully present in the moment & connect with a deeper mind muscle connection. A safe & insanely effective way to build the type of strength, mobility, & endurance needed to live a prosperous, pain free life.

This style of training is not new, and in fact, many fitness programs will include some type of tempo or eccentric isometric movements. Maybe you’ve heard coaches preach “move slow, “keep your core engaged”, “control the weight”. Or, even seen some movements like “pause squats” programmed in a workout. These are all examples of training with a specific tempo.

However, this style of training and the commitment to a tempo during a workout is under-rated in the world of fitness. There are so many benefits as it relates to strength, balance, longevity, and overall quality of life that we believe everyone should use Eccentric Isometric Training, in some capacity, to build the foundation of a strong healthy body.

Why should this be the standard for creating the foundation of strength training?

First, let’s be clear on some definition and industry terms:

Eccentric: The negative or lengthening of a muscle under load. For example, in a barbell bench press the action of lowering the bar to the chest is the eccentric phase.

Concentric: The positive or shortening of a muscle under load. For example, in a barbell bench press the action of raising the bar off the chest to the top position is the concentric phase.

Isometric: The tightening or contraction of a muscle or muscle group without the change in length. Essentially, holding a position against tension.

Tempo: Refers to the speed at which you complete the movement. For example, during a barbell bench press a defined tempo will tell the lifter to lower the bar at a certain pace (3 seconds), hold at the bottom for a period of time (2 seconds), and complete the lift at a certain pace (1 second).

The idea of training using eccentric isometrics means performing the movement with a controlled negative, a strict pause in the stretched position, and then completing the lift. Essentially, to move with control and eliminate momentum at the top and bottom of the movement.

The best way to learn about the benefits is to give it a try, but here are some things I’ve noticed:

  1. Moving with a slow controlled tempo allows for a longer time under tension. Essentially, asking the muscles to work for a longer period of time throughout the movement. I find this helps me be fully present in the moment. A great way to practice mindfulness – mind over matter baby!

  2. In order to execute proper tempo, we must move with intention. Muscle spindles are able to provide the most effective feedback while stretched, like during eccentric isometric movements. This helps us better connect with the body and reinforce proper movement patterns, body positioning, & overall motor control. Mind muscle connection takes practice & moving with appropriate tempo is one of the best ways!

  3. So much of longevity in the weight room, and life, depends on control of the core. We don’t mean just the abs, rather the core references the pelvis, lower back, hips, and stomach. I have found that completing about 80% of my strength workouts with a slow controlled tempo has allowed me to self-correct form by learning how to keep my entire core properly engaged during any movement. This has had positive impacts on my ability to remain injury free, not just in the gym, but in everyday life – feeling more balanced, conditioned, and having better posture throughout my day.

There is a lot to like about training with eccentric isometric movements. Some may say that you start to even look forward to the burn of holding the bottom of a back squat for 5 seconds before giving every effort to stand back up.

It comes down to control. If we can practice controlling our bodies, then we can control of our minds, and over a long enough period of time we can control the life we are living. A prosperous life is filled with daily healthy habits. I find when I am consistent with my efforts in the gym my overall quality of life improves including an improved mental, emotional, social, and spiritual wellbeing.

Science, research, & training philosophy by Dr. Joel Seedman - this guy is worth a follow!

I create full body strength & conditioning programs using the principles of eccentric isometrics and progressive overload. I truly think the structure of these workouts have helped me find a new level of strength & control in my life. I am stronger and more athletic now than ever! I'd be happy to send you a month of workouts to try for yourself - message me here:

Cheers to living healthy & being happy

Jimmy King


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