On day one it will be slow
eccentric back squat and bench.
Not exact matches
For example, when you do the
squat, the
eccentric phase is when you lower the bar to the bottom of the
squat position, and the concentric phase is when you push it
back up.
Pulling against the band will not only balance you as you descend into the pistol
squat, but will also assist the
eccentric part of the lift (the way
back up).
Tempo training can get all kinds of complicated, but for a relatively simple example, here are some
back squats with a 4 count
eccentric (lowering), no pause in the bottom, explosive concentric (raising), and a 1 count pause up top.
Your client should be able to feel her glutes lengthen when she sits into a
squat, if not, she will either overarch her
back or tuck her butt under — both of these habits negate
eccentric glute length.