Want to master your squat or any movement? Use eccentric isometrics as demonstrated by NFL cornerback Prince Charles Iworah and CJ Okpalobi. Eccentric isometrics involve a slow negative with pause in the stretched position. In this particular video they’re highlighting one of my go-to squatting variations for grooving proper squat mechanics - the dumbbell front curled squat. Although it’s similar to a goblet squat, many athletes find it easier to engage their lats and minimize shoulder rounding since the arms are held in a more natural shoulder-width position rather than a crowded goblet squat position.

Besides being incredible intense eccentric isometrics enhance proprioceptive feedback and kinesthetic awareness by emphasizing the eccentric phase. This creates enhanced sensory feedback through muscles spindles thereby allowing the athletes to fine-tune their form and body mechanics. I’ve found nothing more effective for teaching athletes how to master their movement and clean up their activation patterns. Besides helping to minimize injuries it’s also incredibly effective for building functional strength and size due to the heightened levels of motor unit recruitment, mechanical tension, metabolic stress, and muscle damage.

Notice, how Prince and CJ, don’t collapse in the bottom but pause in the 90 degree position (10-20 deg above parallel). One of the most common mistakes I see people make when performing eccentric isometrics is going as deep as possible rather than using optimal range of motion. So lets get one thing clear, performing slow and controlled movements with excessive ROM and collapsing in the bottom is not an eccentric isometric. It’s simply a systematic method of performing faulty mechanics. To get the most out of eccentric isometrics use 90 degree angles. Stay tuned for my large book on eccentric isometrics coming out soon.

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