Slow eccentric and fast concentric deadlift
Slow eccentric/fast concentric deadlift, 3 sets, 8 repetitions, moderate load
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 8
Load: moderate
Description: Stand upright with a straight back and stable pelvis. Slowly lower the weight while maintaining a neutral spine to perform the eccentric phase, then quickly lift back up by contracting the lower back and leg muscles for the concentric phase. Keep control of the pelvis and trunk throughout the movement without rounding the back.
Tips: Engage your abdomen to protect the lumbar spine, look straight ahead, and avoid compensatory movements of the pelvis. Breathe deeply and control the descent to maximize strengthening.
Progression: Gradually increase the load or repetitions as you master the technique and the exercise becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- moderate weight (dumbbells or barbell)
- Starting position
- Standing, straight back, stable pelvis
- Clinical goal
- Muscle strengthening of the lumbar region
- Also known as
- slow-rapid deadlift, eccentric slow deadlift, concentric fast deadlift
