WED: Why Controlling Descent Matters

As you’ve likely learned here, nearly every movement that we do contains an ascent and a descent. The ascent, where were are lifting against the resistance is called the concentric phase. The descent, where we are lowering against the resistance is called the eccentric phase.

Think about a back squat. The lowering down is the eccentric and the squatting up is the concentric.

We’ve written many times about the benefit of eccentrics. That’s where we build most of the following:

  • Strength
  • Injury Prevention
  • Muscle

This means that paying attention to how we lower on any and every movement is critical to our progress in all three, and it also means that if you lower in a shitty fashion than you’ll develop shitty abilities in all three.

When we don’t control our descent and we “crash” down, we place none of the stress on the muscles and all of the stress on our connective tissue like our tendons and ligaments, which handle stress in that manner very poorly. They are designed to help us shock absorb, not be solely responsible for it. Think about taking a car off road with crappy shocks. Pretty soon, something is going to snap.

Opportunities for epically failed eccentrics are everywhere, but most notably are found in:

  • Squats
  • Push-Ups
  • Pull-Ups
  • Ring Rows
  • Dips
  • Lunges
  • Bench Press

Lowering properly is really just about being in control the entire time. Ideally, you should be able to stop at any point in your lowering phase as if someone hit the pause button, and your form shouldn’t collapse. You’ll notice that today we are prescribing a tempo to achieve a focus on the eccentrics with our ring dips. Make sure you pay attention to this and perform it correctly, even if it means you are using some assistance to help.

Today’s post is also highly relevant in Tier 2, where have GSC, lunge jumps, and push-ups that will greatly be impacted by how well you perform the lowering phase of each.

Build strong, controlled eccentrics and build a strong, resilient body.


Wednesday, 1.16.19

First. For Strength
5 Deadlifts @60-80%
8 Tempo Ring Dips (30×1)
*Every 5’ for 20’ (x4)

Then. For Conditioning
6’ To Complete:
200m Run
30 Goblet Squat Cleans
30 Tuck Ups
30 Weighted Lunge Jumps
30 Push Ups
200m Run

4’ to Complete:
100m Run
20 Goblet Squat Cleans
20 Tuck Ups
20 Weighted Lunge Jumps
20 Push Ups
100m Run


  • Everyone – 5′ Squat Test in Tier 1
  • Optional – 5′ Row Test in Tier 2