Dumbbell Ipsilateral Split Drop (Fast Eccentric)
The dumbbell ipsilateral split drop with a fast eccentric involves standing with a dumbbell on the working side and the rear foot elevated, dropping rapidly into a split squat and driving back up.
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Included in this routine
Build Single Leg Power and Strength | Plyometric WorkoutCoaching notes
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.
Practice settings
- Sets
- 3
- Reps
- 4 reps
- Rest
- 1 min
- Est. duration
- 7 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
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