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SESK: Stuff Everyone Should Know · sesk.info/lift-controlled-tempo

How should you move the weight during a lift?

In a controlled way, without hurrying, so momentum does not do the work.

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  1. In a controlled way, without hurrying ✔
  2. As fast and jerky as possible
  3. Drop it and catch it

Why: Mayo Clinic says to move the weight in a controlled way so you rely on your muscles, not momentum. Cleveland Clinic adds that bouncing out of a squat could strain a muscle.

Huh, didn't know that: Cleveland Clinic suggests taking about three to five seconds to lower the bar in a bench press.

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Why did the rep go slow? It wanted to enjoy the view.
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References

Answer: In a controlled way, without hurrying. Mayo Clinic says to move the weight in a controlled way so you rely on your muscles, not momentum. Cleveland Clinic adds that bouncing out of a squat could strain a muscle.

  1. Mayo Clinic: Weight training, Do's and don'ts of proper technique www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
    Move the weight in a controlled way, without hurrying.
    Checked 2026-10-12.
  2. Cleveland Clinic: Bench Press Form health.clevelandclinic.org/bench-press-form
    This movement should take about three to five seconds.
    Checked 2026-10-12.

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