Here's the core principle: resistance bands are strategically placed at the top of a power rack or Monolift. This reduces the weight of the barbell during the bottom portion of exercises like squats, bench presses, and deadlifts.
The beauty lies in contrast: by experiencing a lighter weight at the start, your body is forced to accelerate explosively. This is followed by a progressive increase in weight as you move towards completing the lift. This contrast trains your nervous system to generate maximum force quickly, translating to enhanced strength-speed.
The Lightened Method isn't just for powerlifters! Athletes across various sports can benefit from its focus on speed and acceleration. This method can improve your vertical jump, long jump, and even hand speed in dynamic movements.
Westside Barbell lifters have successfully used the Lightened Method in various lifts: – Squats: Break through plateaus by practicing explosive drives with reduced bottom weight. – Bench Press: Build speed and potentially enhance max-effort performance by mimicking the feel of bench shirts. – Deadlifts/Pulls: Improve explosiveness in the second pull, crucial for powerful deadlifts.
The Lightened Method is a powerful tool to unleash your explosive potential. Remember to prioritize proper form and consult a qualified coach before implementing this or any new training program. Share your experiences with the Lightened Method in the comments below!