Negative Motion Exercises

Perform negatives with a spotter.

Negative motion is the lowering phase of any exercise; every resistance exercise has three phases. In the isometric phase the lifter exerts a force equal to the weight, which does not move. For the concentric phase, the lifter exerts a force greater than the weights, lifting them up. In eccentric phase, or negative motion, the lifter exerts a force less than the weights and they fall. While only the concentric phase actually does the work of moving weight, all three phases promote lean muscle development. The negative motion has the greatest capacity for muscle growth, also known as hypertrophy.

A Balanced Approach

Often weight lifters skip the eccentric phase of motion, letting gravity do its job quickly so they can get back to lifting. A more effective way to exercise for muscle development, however, is to spend more time in the eccentric phase. Take, for example, the bench press. Spend four seconds lowering the bar to the chest to train in the eccentric phase, then press the weight back up through the concentric phase in just two seconds. This balanced approach promotes both the hypertrophy effect of negative motion and the satisfaction of completing a lift.

Emphasis On Negatives

Isolate the negative motion of an exercise by moving more weight through the eccentric phase than what is currently possible through the concentric phase. This is possible because eccentric motion requires less force. Jumping pullups are an example of negative motion exercise. Where the pull is not possible, jumping takes care of the concentric phase. On the way down, all the same muscles of a proper pullup are at work throughout the eccentric phase. The training effect of negative motion exercise is muscle hypertrophy, and this serves all three phases of motion. Isolating the negative motion improves future performance in the concentric phase and the ability to lift more weight.

Exercises

The balanced approach to eccentric and concentric training should be applied to all resistance-training exercises independent of the training goals. Performance in all movements will benefit from the balanced approach, especially if the eccentric phase was previously ignored. Isolating the negative motion of exercises can be challenging due to the need to safely get the weight back up. This is most easily applied to calisthenics like pushups and pullups. Isolating the negative motion of free-weight exercises most often requires a spotter.

Considerations

Be conservative when selecting weight for a new style of exercise. Even the balanced approach will seem harder the first time. Isolated negative motion requires experience and an advanced knowledge of personal limitations. The eccentric phase of exercises causes more delayed onset muscle soreness than the concentric phase. Be prepared to feel the burn for several days after. Take spacial precautions to prevent overuse injuries when practicing any kind of negative motion exercise.

References

• The Body Noble: 20 Minutes to a Hot Body with Hollywood's Coolest Trainer; Derek Noble and Carol Colman
• Eccentric Training; JK Boone, et al.
• Kinesiology The Mechanics & Pathomechanics of Human Movement; Carol A. Oatis, PT, Ph.D.