Smooth transitions at the bottom and top of the movement are important. Maintain proper body position, transition smoothly between the raising and lowering, and contract fully every muscle involved in the movement.
Reverse direction SMOOTHLY: Reversing direction smoothly allows you to keep muscle tension consistent and under control. Hold the tension.
If you are unable to hold tight form and maintain posture, you should move more slowly, shorten range-of-motion, or pause and rest at the easiest edge of the movement. More to come on this topic.
During both the positive and negative portions of the movement, as you approach the end of the range-of-motion, you should gradually slow to a stop and then when you reverse direction, you should attempt to HARDLY move AT ALL.
I’ve discovered this can be difficult to learn at first, but it’s powerful for achieving maximum benefit from this kind of training.
You should AVOID any bouncing, elastic rebound, or herky-jerky motion. Any of that only results in a higher risk of injury and reduced potential benefit of the exercise.
Make learning to transition smoothly from one direction to another one of your highest priorities. It’ll tremendously increase the potential benefits you receive.