Curated Action

Dumbbell Ipsilateral Split Drop (Fast Eccentric)

General Training

Stand tall holding a dumbbell on the working side with the rear foot on an elevated bench, drop down into a rapid eccentric split squat ('punch-punch stick'), and drive back up. Key points: - Drop rapidly under control into deep knee flexion - Stick and brake the descent violently at the bottom - Drive back up to the starting position Common mistakes: Lowering slowly rather than using a fast eccentric drop.

Reusable training actionVideo demonstration7 sec

Training Details

Hover to preview2:59 - 3:06
Sourceyoutube.com/watch?v=zAXwot9PSaA
AuthorYouTube creator

Dumbbell Ipsilateral Split Drop (Fast Eccentric)

Stand tall holding a dumbbell on the working side with the rear foot on an elevated bench, drop down into a rapid eccentric split squat ('punch-punch stick'), and drive back up. Key points: - Drop rapidly under control into deep knee flexion - Stick and brake the descent violently at the bottom - Drive back up to the starting position Common mistakes: Lowering slowly rather than using a fast eccentric drop.

Sets: 3Reps: 4 repsRest: 1 minEst. duration: 7 sec
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Clip: 2:59–3:06

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