Eccentric movement refers to a type of muscle contraction where the muscle lengthens under load. It is one of the three main types of muscle contractions, alongside concentric and isometric contractions. Eccentric movements are often associated with the lowering phase of exercises, where the muscle is resisting the force of gravity or an external load.
### Key Characteristics of Eccentric Movement:
1. **Lengthening Under Load**: The muscle elongates while it is under tension or load.
2. **Deceleration Phase**: Eccentric contractions often occur during the deceleration phase of movement, such as when lowering weights or slowing down during a run.
3. **High Force Production**: Eccentric contractions can produce high levels of force, often greater than concentric contractions.
4. **Delayed Onset Muscle Soreness (DOMS)**: Eccentric movements are known to contribute to DOMS, particularly when performing unfamiliar or high-intensity exercises.
### Examples of Eccentric Movements:
– **Lowering a weight during a bicep curl**: The triceps and biceps muscles are under eccentric contraction as the weight is lowered.
– **Descending during a squat**: The quadriceps and glutes are lengthening under load.
– **Braking during running**: The hamstrings and quadriceps work eccentrically to decelerate the body.
### Training Applications:
– **Eccentric Training**: Focusing on the eccentric phase can improve muscle strength, hypertrophy, and injury rehabilitation.
– **Negative Reps**: Using a weight that is heavier than one’s concentric maximum to focus on the eccentric phase.
– **Plyometrics**: Eccentric movements are crucial in absorbing force during landings before explosively pushing back.
### Importance:
Eccentric movements are essential for everyday activities, sports, and injury prevention. Strengthening the eccentric phase can enhance overall muscle function and reduce the risk of injuries, particularly in activities involving deceleration or controlled movements.
