You lift it first, at normal or plyometric speeds. The key is to extend the lowering(/lengthening aka "eccentric") time. 4 seconds is a minimum, but "extreme e

You lift it first, at normal or plyometric speeds. The key is to extend the lowering(/lengthening aka "eccentric") time. 4 seconds is a minimum, but "extreme eccentrics" (30+ seconds) are even more effective.