Curated Action

Dumbbell Ipsilateral Split Drop (Fast Eccentric)

General Training

Dumbbell Ipsilateral Split Drop (Fast Eccentric) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration7 sec

Training Details

0:00 / 0:07
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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