In CrossFit, which movement is more likely to involve prolonged eccentric phase for beginners?

• A. Barbell squats
• B. Dips
• C. Muscle-ups
• D. Jumping pull-ups

Answer: (D)

When you think about a movement where the lowering phase (eccentric) can be held and controlled for a longer period, it helps to focus on where a beginner can intentionally slow things down without failing the rep. In jumping pull-ups, the ascent is aided by a leg drive, so the athlete doesn’t rely on pulling strength to finish the rep. That leaves room to deliberately slow the descent from the top position back to the hang, creating a longer, controlled eccentric phase. This is especially useful for beginners who are building control and tendon strength while still getting the motor pattern of pulling.

Barbell squats and dips have important eccentric components, but they’re often governed more by the demand of the movement itself and full-range strength, not by a progression that emphasizes a prolonged, slow lowering in a way that a beginner can easily adopt. Muscle-ups require technical skill and multiple phases, which doesn’t naturally emphasize a slow, extended eccentric for beginners in the same way.

So, the movement that best supports a prolonged eccentric phase for novices is jumping pull-ups.