Eccentric Squats

In a discussion on the Mind Pump Podcast, eccentric squats were explained as part of an exploration into various training techniques aimed at enhancing athletic performance and reducing injury risk. The focus on eccentric contractions—which involve lengthening the muscle under tension—was emphasized as crucial for building strength and muscle control. This type of training is beneficial because it helps improve the muscle's ability to absorb and control force, which can be particularly important in sports and other physical activities where strong, controlled movements are required.

Eccentric-focused squat variations, like pin squats or box squats, are designed to isolate and enhance the eccentric phase of the movement. This is done by placing safety pins at a point that stops the bar before full squat depth, allowing the athlete to focus purely on the pushing part of the squat without the momentum from bouncing out of a deep position. This method can be helpful for athletes or individuals who struggle with the deep positions of a squat due to body proportions or discomfort 1.