In super-slow training, the concentric portion of each strengthening movement take a full 10 seconds to complete, and the eccentric portion takes 4-5 seconds. Athletes who engage in super-slow strength training in effect carry out their workouts in slow motion, with a heavy emphasis on coordination, form and control rather than speed.
The ideas behind lifting slow:
1.Its safer. Without bouncing or momentum, that is change of direction at speed, you’re less likely to hurt yourself.
2.It takes more strength to lift a weight slowly than quickly. A person that can do a single handstand pushup at full speed is not as strong in the movement as someone who can lower under a four count and raise up at the same.
3.It takes more control. While this is tied in to the point above, by going slow you may activate more of the surrounding musculature as it seeks to stabilize. There is no cheating by swinging into any movement.