Simply set up a power rack or squat cage with the pins 1-3 inches above chest height.

This specific protocol allows the lifter to safely and effectively apply eccentric overload to the pullover motion by simply combining two movements: the pullover and the dead stop bench press. However, the BANA pullover remedies this as the lifter still accrues the complete multidimensional benefits of single arm pullovers (anti-rotation and anti-lateral flexion) however the heavier load also aggressively targets anti-extension similar to bilateral pullovers.ĭead Stop Bench Press and Eccentric Pullover Protocol In other words there’s only half the load producing extension forces on your entire spine. Unfortunately you typically sacrifice a degree of the anti-extension component as the load is roughly half of what it typically would be on bilateral versions. First off the single arm pullover not only taxes the core via anti-extension but it also hits it with an anti-rotation and anti-lateral flexion component due to the offset loading. The degree of core activation is unusually high during these for a few reasons. Several workouts using this eccentric accentuated pullover will do wonders for balancing out these issues. In fact, the first time you implement this technique you’ll most likely notice a huge variance between sides with one side being significantly stronger. If you have an upper body imbalance this will both quickly expose and correct it. The bilateral assisted negative accentuated pullover also promotes symmetry throughout the upper torso as each side is individually taxed on the eccentric phase. In this video I’m using a 55 pound kettlebell combined with the BANA protocol thereby providing approximately 20% greater overload than I would typically produce on a pullover. When performing kettlebell pullovers, particularly with one arm, the heaviest weight I’ll use is a 45 pound kettlebell. However, this same concept can be applied to pullovers using a single kettlebell as I show in the video. Unfortunately, this technique is often limited to machines or cable systems such as seated machine rows, lat pulldowns, leg extensions, leg curls, and chest press machines. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement.

Not only does it produce incredible gains in functional strength and hypertrophy, it also very effectively targets each limb individually during the eccentric portion of the lift. The 2:1 eccentric accentuated protocol also known as the bilateral assisted negative accentuated training protocol (BANA) is one of my favorite eccentric overload methods. With that said here are my top 4 favorite variations for performing eccentric overload pullovers In fact, the research is pretty clear on the topic of eccentric overload, demonstrating its effectiveness for inducing incredible gains in functional strength and hypertrophy. Fortunately, each of these benefits can be further enhanced by adding eccentric overload with heavy negatives.

Floor pullover exercise