Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Eccentric movement is when a muscle contracts while lengthening under load — the downward phase of a pull-up, lowering a barbell in a squat, or the landing phase of a jump. Eccentric loading produces more muscle damage than concentric (shortening) contractions and is the primary driver of DOMS. Research shows emphasising the eccentric phase (slow 3-5 second lowering) increases hypertrophy stimulus. Nordic hamstring curls, the most evidence-backed injury prevention exercise, are purely eccentric. The body can handle greater loads eccentrically than concentrically — hence assisted reps (going up with a spotter, lowering alone) for building eccentric strength.
- Muscle lengthening under load (lowering phase)
- Primary driver of DOMS
- Greater hypertrophy stimulus than concentric alone
- Body handles more load eccentrically than concentrically
In practice
Eccentric (lowering/lengthening) muscle contractions can typically handle significantly more load than the concentric (lifting) phase of the same movement, which is why 'negatives' training — using a spotter or machine to handle extra weight specifically during the lowering phase — is a popular technique for building strength and size beyond what a lifter could manage through a full normal rep.
FAQ
What does 'negatives' mean in strength training?
Deliberately emphasizing or overloading the eccentric (lowering) phase of a lift, often with extra weight a lifter couldn't lift concentrically, using a spotter or specialized equipment to handle the lifting phase.
Why can you handle more weight eccentrically than concentrically?
The muscle's ability to resist being stretched under load is mechanically greater than its ability to shorten and lift that same load, a well-documented strength asymmetry exploited by eccentric-focused training.