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The “dynamic Eccentric”


climber511

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You do it all the time of course – it’s simply the reversal of the weight at the bottom of a repetition – but do you think about what is actually happening? And do you apply the idea deliberately in your training? That reversal – if done quickly – results in a very short, fairly intense, overload to the lift and can be used deliberately for strength gains beyond traditional methods sometimes. The duration is short enough that the resistance level could not be maintained throughout an entire rep. I wouldn’t recommend it for the low back but for grip it can be used to a good effect. Andrew Durniant came to grip from Grivory sport and in discussions with him believes that the “dynamic eccentric” (a term Andrew and I sort of came up with) from the KB clean and snatch was a significant factor in his grip development. Things like fat bar rows emphasizing the reversal at the bottom – Euro reversals – Axle shrugs etc etc etc. It’s just another tool in the tool box and can’t (or shouldn’t) be applied to everything but if you find yourself plateaued it might be worth a few weeks of targeted training.

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I focus on it with dumbbell rows for sure. When my bar gripping strength was at its best I really concentrated on these. Every time I'd hit the bottom I'd try and reverse it quickly and have to really crush the bar to hang on.

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I remember you discussing this at the get together. Great write up - invaluable training tool. Thanks Chris for breaking this down.

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Using thick handle DB rows as an example really hit home this point for me.

The change of direction at the bottom of each rep murdered me to the point of slowing down "on the approach" for the last few reps.

I need to speed up and be prepared to fight s little more! The potential benefits could indeed be significant.

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