So what are E-Lifts, and how can you perform them? Firstly, it's important to understand that this is not the same as performing high-speed, high-rep endurance work with light weights.
E-Lifts involve using heavy weights, but adding an explosive movement when pushing the weight away from the body. There's a big difference between performing repetitions quickly and performing them explosively.
E-Lifts work as follows:
- First, perform a warm-up set using the traditional lifting tempo - that is raising the weight in 1 to 2 seconds, and lowering it in 2 to 4.
- On the E-lift set, lower the weight as normal (2 to 4 seconds).
- Pause for 1 to 2 seconds at the bottom of the lowering phase - this allows the muscle to fully stretch, and also stop you from bouncing the weight.
- Finally, push the weight away from the body with an explosive thrust - this is the E-Lift.
One safety warning - Stop the explosive push at the 90% point to avoid injury to elbows, shoulders, or knees.