- Lower the weight under control, touch the floor for one second and lift back up. It shouldn't feel significantly easier than a regular rep from the floor.
- Maintain tension and position. Hinge at the hips, do not bend the spine to get the weight to the floor. Keep the core tight (imagine getting punched in the stomach), engage the lats, and keep trying to screw your feet into the floor to activate the glutes. Go down under control; it'll make it easier to maintain tension and position. When you reach the floor on the way down, you should be in the exact position you were in at the beginning of your first rep from the floor.
- Maintain tension in the core, glutes and lats during the transition point – when you initiate the pull after lowering down the bar. If tension is lost you aren't doing it right. How do you know if you're losing tension? Either your lower back will begin to round right from the start, or the bar will move away from you slightly and you'll feel your weight shifting toward the toes.
When properly done, the touch-and-go method can be effective: you spend more time under tension (from controlling the eccentric) which will have a muscle-building effect while also making you better at maintaining a solid lifting posture under load.
Anything from 1 to 5 reps should be done with a "reset" style in training (reset on every rep after lowering the bar down) and with 6 reps or above you should use the proper touch-and-go style.