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E-lifts to boost performance - the practicalities

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.

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