It’s typically thought that faster movements with more rapid motions produce more noise and artifacts, sometimes even causing EMG readings to spike higher simply as a result of the exaggerated noise. The lifting phase (a concentric movement when muscles shorten) and lowering (an eccentric … When examining the eccentric phase of the exercise, muscle activation in the posterior chain via EMG readings was not significantly different regardless of whether or not the athlete was performing normal glute bridge/hip thrusters or eccentric isometric variations. Additionally this did not appear to negatively alter posterior chain activation during the eccentric phase. Eccentric training for prevention. While the majority of research in this field has focused on achilles tendinopathy, the use of eccentric exercises has been advocated for tendinopathies affecting the patellar tendon, hamsting, wrist extensors, and the shoulder. Eccentric exercise isn't something your crazy uncle does, and concentric contractions have nothing to do with childbirth. EMG is not the end all be all when it comes to telling us what’s happening at the deeper neuromuscular and physiological levels. Tuck your chin, and keep your neck in a neutral position. Now hinge/push your hips backwards as far as you can. Exhale after you have pressed away from the ground and are approaching the top position. EMG noise is a common source of frustration for researchers and physiologists as it can oftentimes make it difficult to accurately evaluate data. Attach one or two bands around the top of a squat rack/pull-up bar. An eccentric contraction is also known as a lengthening contraction. There should be tension in the band for 100% of the movement. This will help stabilize your hips. Adopt your preferred knee width. Although the movement is performed in a controlled fashion there is no intentional slowing-down or isolation of any phase of the rep, with the exception of the top contracted position. Set yourself up as you would when you are performing regular glute bridges. This exercise is designed to test the eccentric activation of the front leg’s glute. 4. If it is more comfortable, you may rest your head on a foam yoga pad. The last and final form of cueing I use with all of my athletes on any type of glute bridge or hip thruster involves the utilization of proper foot and ankle alignment. These phenomena likely occur largely because activation begins with the feet and ankles. Eccentric Split Squat (0:42)2. As the barbell is pretty aggressive, I padded my legs with a mat. 3. Now, while keeping your body in a stacked position from your head to knees, take 3-5 seconds and use your hamstrings to control the movement as you lower your body down to your full range. The eccentric phase is performed in a slow and controlled fashion taking approximately 4-5 seconds to complete. Place a resistance band so it’s under the middle of your feet, and is over the top of the barbell. 1. Read more about PROPER SPINAL ALIGNMENT here. 7. This exercise also improves grip strength, shoulder and scapular stability (both should remain in a relatively fixed position for the duration of the movement), and lumbo-pelvic stability. The increased muscle spindle activation produced from the eccentric isometric protocol simply increased gamma motor neuron activity during the eccentric phase without actually enhancing alpha motor neuron activity. Eccentric strength is really important for daily functions for example walking down stairs/slopes or lowering objects to the ground. In the top position, your body should form a straight line from your knee to your shoulders. eccentric exercise, including neuromuscular, cardiorespi-ratory, hormonal and molecular aspects. This makes the exercise significantly more challenging. This helps optimize eccentric co-contraction among reciprocal muscle groups, which is a critical component for maximizing reciprocal inhibition during the concentric phase of the movement. Just focus on the downward portion of the same exercises. Place your shins in a relatively vertical position. That’s because it’s a bit tricky to find exact numbers with the ATHOS suite since you can’t easily eliminate outliers and normalize the EMG data based on other factors such as outside noise and artifacts. This is actually a critical component of all proper movement, and is simply what the process should look like during any properly performed glute bridge or hip thruster. This variation helps remedy all of that as it the anti-rotation component forces the lifter to fire their adductors, activate their big toe (which is critical for glute activation), engage their core, & maintain perfect alignment without excessive external rotation of the hips as anything less & they’ll fall off the edge of the bench. In this variation, I added in band resistance. Eccentric Squat. Standing knee flexion. Establish a tripod base on the foot that is ahead (keep weight on the mid to back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes). Besides the above components related to rep cadence and eccentric isometric duration, there are 5 other unique cues I use for all of my athletes regardless of whether or not they’re performing traditional glute bridges or eccentric isometric variations. Straighten your knee, and point your foot towards you (dorsiflex). 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