Ever since I first saw this exercise I wondered if it was even possible for some one to do a full rep, eccentric and concentric, no assistance, without sticking their butt out. I have yet to see a video of it anywhere.
Here’s a video of one with assistance and a good amount of sticking the butt out.
I want to be able to do that without sticking my butt out at all and no assistance. There’s a long winter ahead where I won’t be able to run or condition outside (which makes running and conditioning very boring for me). So I’d like to accomplish this in the next several months (pretty insane goal, I could see this taking years).
I’ve got a sit up bar attached to a door in my house I’ll be using to anchor my feet. I’m going to train this exercise four days/week to start and work my way up to six. I’ll be doing three different types of reps. All of them without sticking my butt out at all (no cheating!).
- Eccentric lowering as far as I can until I fall.
- Assisted concentric of the top half (or as close to it as I can get) of the exercise.
- Assisted concentric of the bottom half of the exercise (face on the floor starting).
I will be logging how many reps of each exercise I do on each day. I don’t want to box myself into setting up a routine of doing certain exercises on each day, I’m just going to play around and see what works. My progression will be by overall weekly reps of each exercise. I’ll log my weekly progress on here and once I start getting close to my goal I’ll post video.
Day 1, Monday Dec. 13
12 reps eccentric lowering (EL from now on)
8 reps assisted concentric top half (CT from now on)