Eccentric Bodyweight Exercises

In this section, you will find eccentric bodyweight exercises designed to improve your isometric strength for artistic gymnastics, traditional martial arts, and more. Eccentric bodyweight exercises are similar to negative repetitions but use your own bodyweight. Essentially, you move into a position you cannot fully hold and try to hold it isometrically. Since you are not yet strong enough to hold it, you work against gravity and eventually fail—this failure creates an eccentric contraction. These exercises are useful for various gymnastics events and sports, such as still rings, planches, holding martial arts kicks, or training for your first push-up.

Exercises

• Straddle Planche
• Lean Back – Straddle – Olympic Handstand
• Iron Cross on Elbows
• Iron Cross with Extended Arms
• Pike Chair

Advice

• Always warm up before doing any eccentric bodyweight exercises.
• Hold the contractions for 5 to 10 seconds.
• Perform 5 sets per exercise.
• Do eccentric bodyweight exercises up to 3 times per week.
• Stop immediately if a muscle cramps or a joint hurts. If a muscle cramps, relax, stretch, and then try again. If a joint hurts, relax, cool down, and stop your workout.

Eccentric push-ups are excellent for those who cannot yet perform a single normal push-up. Lower yourself as slowly as possible, then hollow your back and extend your arms to return to the starting position. Repeat 6 to 10 times.

Eccentric chin-ups: Jump up and then lower yourself as slowly as possible.

Also, learn about isometric exercises and negative repetitions with added weight.

Suggestions

• Artistic Gymnastics
• Negative Repetitions
• Isometric Exercises
• Plyometric Exercises
• Stretching & Flexibility