Have you ever heard the saying, “Slow is smooth, and smooth is fast”? It may be a Navy SEAL mantra, but it can and should apply to your workouts, too. Slow motion strength training, also called “Super Slow” training or the “Power of 10” methodology, is a trend that is hopefully here to stay. With many benefits and a reduced timeframe, this type of workout is excellent for most fitness levels and can fit anyone’s schedule. Experience health benefits fast by slowing down your workout!

What Is a Super Slow Workout?

A Super Slow Workout requires you to become familiar with the lifting and lowering phases of a weightlifting repetition. An exercise has two main categories of movement: the concentric motion and the eccentric motion.

Concentric movements revolve around “pushing against a weight” or “defying gravity as you lift a weight,” which often involves the shortening of the muscle. Think of this as the first part of your repetition. For example, if you are doing a dumbbell curl, when you bend your arm and lift (curl) the weight upward, that is the concentric portion of the exercise. Lowering the weight and the subsequent straightening of your arm would be the eccentric side of the movement. Eccentric movement tends to lengthen the muscle, like when lowering it back to a starting position. 

The Super Slow/Power of 10 workouts involve performing the above movements in slow motion. The lifting portion of each movement takes 10 seconds, and the lowering part takes another 10 seconds.

What Are the Benefits of Slow-Motion Strength Training?

You’d be surprised how plentiful these benefits are! While strength training is necessary to build and maintain muscle well into old age, how you train can make all the difference in your longevity in the sport. Traditional weightlifting mainly involves fast, explosive movements and often heavier weights than slow training. This more rapid training style is excellent but can make you more prone to bad form and injuries. 

Introduce the Power of 10 and change your outlook. This type of workout removes momentum from the equation, often a factor in explosive movements. Your extremely slow pace will require your muscles to do all the work. Check out these amazing benefits:

• Engage your muscles fully—because there is no momentum, your muscles must engage and stay engaged to move the weight. 
• Activate deep muscle tissues—because no other things can help, your muscles must dig deep to maintain and move the weight.
• Improve bone density—the force produced by weightlifting puts sufficient stress on your bones to strengthen them, even in this gentle way.
• Protects joints and connective tissues—because you’re in complete control and your movements are slow and calculated, you can ensure you use perfect form, thus side-stepping many potential injuries.
• Boost metabolism—this can be considered a high-intensity workout that will help increase calorie burning during and after the workout.
• Increase strength over time—the non-stop force you place on your muscles for the extended time it takes to do the entire repetition will also help you get stronger.
• Improve efficiency—this type of workout is very taxing, so you’ll be exhausted in a relatively short period, making it quite an efficient way to train.
• Enhance longevity—training in this manner, using the Power of 10, can help you avoid injuries and setbacks that might otherwise keep you from your workouts. Working out smarter means you’ll be able to do more than your counterparts and stay injury-free, maximizing your fitness goals.

Try This Super Slow/Power of 10 Workout for Yourself

On the surface, it might not seem like much of a workout, but you will reassess after your first few extended reps! 

First, it’s essential to start with a very light weight. You’ll soon discover that even the lightest weight can be pretty challenging when using the Power of 10. Next, choose a few exercises to do and practice perfect form. Count to 10 on the concentric part of the repetition, then 10 for the eccentric portion. Without resting, continue to your next repetition. Try to get around five repetitions for each set.

Your workout might look something like this:

Always start with a 5- to 10-minute warmup.

Biceps Curls—10 seconds up and 10 seconds down for five repetitions and then rest for one to two minutes. Repeat for two to three sets, depending on how your muscles handle the amount of weight you’re using.

Shoulder Lateral Raises—10 seconds up and 10 seconds down for five repetitions on each side. You can do these with one arm at a time for better concentration and control. Rest for one to two minutes and repeat for two to three sets.

Machine Chest Press—push the handles away from you for a count of 10. Then resist them as you bring them back toward your chest for another count of 10. Rest for one to two minutes and repeat for two to three sets.

 Leg Press—remember to use super light weight. Take a full 10 seconds to push the weight forward while straightening your legs. Resist the weight for 10 seconds as you bring your knees back to your chest. Rest for one to two minutes and repeat for two to three sets.

Lastly, remember that you need proper recovery time so your body can heal and rebuild. Also, nourish yourself with plenty of quality proteins, healthy fats, and clean carbohydrates.