Controlled Descent

The controlled lowering phase is considered an important part of the movement. A slow descent increases the training effect and reinforces chin-up strength. The descent of the dumbbell after each press should be slow and controlled, not rushed. During the descent, the body should be actively pulled down slowly rather than allowed to drop. The eccentric phase should be deliberate and controlled all the way down instead of ending in a quick drop. The starting stance prepares the athlete for a controlled drop. After the hold, the body should be lowered as slowly as possible. The drill calls for a drop with minimal jump. The athlete drops into a single-leg squat landing position.