Eccentric Strength Exercises

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Outside Magazine May 2004

(Your Glossary of Exercise Essentials)
ECCENTRIC STRENGTH

*Click on images to enlarge

		Bodyweight Squats 1. Stand with your feet shoulder-width apart.

		2. As you squat down, raise your arms in front of your body to counterbalance your bodyweight. Stop lowering yourself when your thighs are parallel to the ground, then spring back upright.

Platform Lunges

1. Standing on a four-inch-high platform, step out into a lunge as far as you are tall.

2. Spring back to the platform, and step out with the other leg to complete one rep.

		Medicine-Ball Squats 1. Stand a few feet from a partner and have him stand on a bench and drop a medicine ball from over his head to your chest.

		2. Catch the ball with both hands and drop into a squat.

		3. Now spring up and throw your partner the medicine ball as if your were making a basketball jump shot.

		Medicine-Ball Lunges 1. Face away from your partner and have him toss the ball so you can catch it over your shoulder as you lunge forward.

		2. In one smooth motion, bring the ball around to the front of your body as you go down into a full lunge, untwisting your torso.

		3. Without stopping the motion, spring back up and toss the ball over the same shoulder back to your partner. Alternate legs and shoulders with each toss.