Single swinging eccentrics
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The cure for weak glutes
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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