Skip to main content
Blog Stay Positive, Work the Negative

Stay Positive, Work the Negative

StrongBoard Balance Board Stay Positive Work The Negative

Negative Positive Blog StrongBoard Balance Board

Working out should be fun; however, we do need to find ways to actually challenge the body. Challenging your muscles will lead to more strength, tone, flexibility, range of motion, and overall health benefits. One way to do so is by adding some eccentric training to your  normal exercise routines.

Eccentric training is designed as an active contraction of a muscle, occurring in unison with the lengthening of a muscle. This is known in the fitness world as a “negative”.

 Negative repetitions place an increased amount of stress on the specific muscles being worked, and force them to control the weight for an extended period of time.

Negative repetitions apply additional stimulation to the muscle, which can help you achieve muscle failure a lot faster. This is the one time in life when failure is a good thing! Negative repetitions overload muscles with more resistance than they might be accustomed to during a normal weight training session. This is achieved by slowing the exercise down during the eccentric phase. You will naturally want to fight gravity and not allow the weight to drop, but rather control the weight as it lowered.

A good example of this would be a dumbbell biceps curl. Of course, when you curl the weight up, you are forcing the biceps muscle to contract. Once you meet that contraction and after a good squeeze at the top, you usually would allow the weight to just drop in order to begin the next repetition. Instead, slow down the lowering of the weight and fight gravity. This will force the biceps muscle to stay contracted as you control the weight of the dumbbell back to starting position of the exercise.

While some people believe that negatives are too dangerous to incorporate into most free-weight exercises, others believe they can be used with most of your fitness routines. If you have suffered any type of joint injury or have issues in a particular area, you should avoid using negative reps. Negative training is more challenging on the body and should not be performed for extended periods of time. For this reason, I suggest using negatives periodically, which will allow for maximum benefit.


Have fun. Be positive. Stay balanced.

Categories: Balance Board Blog

Choose Your StrongBoard

StrongBoard Balance® Board

Shop Now

StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

StrongBoard MINI®

Shop Now

StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.