Single swinging eccentrics

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Good examples include squats, lunges, deadlifts , push-ups, pull-ups, biceps curls, shoulder presses, rows, and the list goes on. Hitting your muscles eccentrically can be as easy as slowing down the eccentric portion of your regular strength-training moves. Yes, you read that correctly. To take advantage of overspeed eccentrics during the two-arm kettlebell swing, two things must be present. You will hinge your hips down and back out of the way, getting a nice and deep backswing. Put in other words, you get strong on the negative phase of exercises. Wait for the kettlebell to descend before hinging back. Perform eccentric exercises, and you may reduce the need for performing dedicated "flexibility" workouts. You could accomplish that by holding a kettlebell in between your legs and just releasing it onto the floor when you get to the bottom of the move. The rapid stretching of the posterior chain muscles in the backswing causes sensory muscle spindles—which are distributed throughout the fleshy part of skeletal muscle—to activate.

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Description: Put in other words, you get strong on the negative phase of exercises. It notes that eccentric exercises are vital in sports rehab settings and are great even for people sidelined with exercise injuries. Right now, you're probably wondering, "What about eccentric actions. Have someone video your kettlebell swing. After all, in one North American Journal of Sports Physical Therapy study of 75 athletes with tight hamstrings, those who performed eccentric hamstring exercises improved their flexibility twice as well as those who stuck with static bend-and-hold stretching. Newsletter Wellness, Meet Inbox. An insufficient backswing results in a lackluster swing without much force. First, muscle fibers perform three different types of actions. During this eccentric muscle contraction, the muscles lengthen from the external load of the kettlebell while contracting under tension. The timing of the swing movement is seldom discussed in detail, and yet it can play a very powerful part in making your swing a thing of grace and beauty—and powerful as hell. Normally, neural inhibition is a mechanism for injury protection as exemplified by the stretch reflex phenomenon. Try the Two Simple Cues… Play chicken with the kettlebell and work on your timing. If three seconds feel doable, try lowering for five or 10 seconds. The result will be similar to the overspeed eccentric drill. Be patient with your swing.
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