Instructions for Eccentric Neural Grooving (ENG)
Eccentric Neural Grooving (ENG) is a training method within Functional Range Conditioning that focuses on lengthening muscles under tension to enhance movement control and flexibility. ENG combines eccentric muscle contractions with neural adaptations to improve joint mobility and strength connective tissue. By maintaining tension in end-range positions, ENG aims to build resilience and prevent injury by enhancing the body's ability to manage high levels of strain in ranges that are seen outside of formal training pattern but not addressed with traditional exercises.
Purpose of ENG
Eccentric Neural Grooving (ENG) is a training method designed to:
Improve motor control and movement efficiency.
Strengthen the eccentric (lowering) phase of a movement.
Reinforce proper movement patterns under load.
Build strength and stability in a controlled, deliberate manner.
By slowing down the eccentric phase, you can focus on maintaining proper alignment, engaging the correct muscles, and improving neuromuscular coordination.
Step-by-Step Instructions (overhead press as an example)
1. Set Up
Select a dumbbell or kettlebell that is approximately 50-60% of your 1-rep max for the overhead press. The weight should be challenging but manageable for controlled eccentric work.
Stand with your feet shoulder-width apart, maintaining a stable base. Engage your core to prevent excessive arching of the lower back.
Hold the weight in one hand at shoulder height, with your palm facing forward and your elbow slightly in front of your body (not flared out to the side).
2. The Concentric Phase (Pressing Up)
Press the weight overhead in a controlled manner, fully extending your arm.
Keep your shoulder packed (avoid shrugging) and your wrist neutral (not bent backward).
At the top, your bicep should be close to your ear, and your arm should be in line with your torso.
Note: The concentric phase is not the focus here, so it doesn’t need to be excessively slow—just controlled. You may also use your other hand to assist if the loading is above 80% of your 1 RM.
3. The Eccentric Phase (Lowering Down)
Begin the eccentric phase by slowly making a bend in the elbow and allowing the weight to start descending
Resist this descent and also start to articulate the shoulder joint by moving it in and out of the standard pressing path. Focus on maintaining control throughout the entire range of motion.
Engage your lats, core, and stabilizing muscles to resist the downward pull of the weight.
Use loading to dictate the time under tension: 6-12 seconds is a pure strength signal if the effort is maximum. 30-90 seconds is a strength endurance signal and has the most potential for tissue growth if the effort is maximum.
4. Reset and Repeat
Once the weight is back at shoulder height, pause briefly to reset your position and ensure proper alignment.
Repeat for 3-5 reps per set, focusing on quality over quantity.
Key Points to Focus On
Core Engagement: Keep your core braced throughout the movement to prevent compensations like leaning or arching your back.
Shoulder Stability: Avoid shrugging or letting the shoulder collapse during the eccentric phase. Keep the shoulder packed and stable.
Tempo Control: The eccentric phase should be slow and deliberate (4-6 seconds). This is where the neural grooving and strength adaptations occur.
Alignment: Maintain a neutral wrist, stable shoulder, and proper elbow tracking throughout the movement.
Common Mistakes to Avoid
Rushing the Eccentric Phase: The key to ENG is the slow, controlled lowering. Don’t let gravity do the work.
Overarching the Lower Back: Engage your core to prevent excessive lumbar extension.
Using Too Much Weight: If you can’t control the eccentric phase, the weight is too heavy. Drop the load and prioritize form.
Progression and Application
Start with 2-3 sets of 3-5 reps per arm, focusing on perfect form and control.
Gradually increase the weight or the number of reps as your strength and motor control improve.
Use ENG as a supplemental exercise to reinforce proper movement patterns and build strength in the eccentric phase.
By incorporating ENG into your training, you’ll develop better control, stability, and strength in the single-arm overhead press while reinforcing proper movement patterns. This method is especially useful for addressing weaknesses, improving technique, and preventing injuries.
