Concentric
The concentric phase is the portion of an exercise where the working muscle shortens under load to produce force — the upward phase of a squat, the pull of a row, or the press of a wall ball throw. Concentric power directly determines station speed in HYROX.
Definition
A concentric muscle action occurs when active muscle force accompanies shortening of the muscle-tendon unit, such as the rising phase of many lifts. Movements usually also contain eccentric or isometric actions, so an exercise should not be labelled purely concentric without defining the phase.
Concentric versus eccentric hypertrophy meta-analysis · ACSM resistance-training position stand 2026
Training evidence
A recent meta-analysis found no overall statistical hypertrophy difference between concentric-only and eccentric-only conditions, with substantial heterogeneity and subgroup uncertainty. Both actions can contribute to resistance training. Tempo, load and emphasis should match the goal rather than a claim that one phase is universally superior.
Concentric versus eccentric hypertrophy meta-analysis · ACSM resistance-training position stand 2026
FAQ
Is there one universal standard?
No. Use the exact event, protocol or population described by the source.
Concentric versus eccentric hypertrophy meta-analysis · ACSM resistance-training position stand 2026
Does this guarantee HYROX® performance?
No. Relevance does not establish individual race transfer.
Concentric versus eccentric hypertrophy meta-analysis · ACSM resistance-training position stand 2026
What if it causes pain?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
Concentric versus eccentric hypertrophy meta-analysis · ACSM resistance-training position stand 2026
Find exercises with concentric emphasis for HYROX® station prep at Repz.
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