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Exercise: Eccentric Squat with Weight Plate

The eccentric Squat is a fundamental beginner lower-body Power exercise, as it increases the deceleration forces incurred on the posterior kinetic chain, and prepares the body for the neuromuscular demands of jump and traditional power training.

All athletes should include this exercise into their training programs, especially in pre-power training or in Power prep programs.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Adductor Musculature and muscles of the back and arms (holding the weight plate) and muscles of the Abdomen.
Technique Ques: The athlete performs this variation of the squat movement the same as thy would a traditional body squat, the difference exists in the speed of the eccentric or lowering / squat phase of the movement.
The athlete should watch that their knees do not shift over their toes, that their heels do not come off the ground, or that their back does not roll at any point during the squat phase.
Options for Progression: An athlete can progress the difficulty of this exercise by increasing weight, shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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