01
HOW TO PERFORM IT
Make every rep comparable.
SetupPlace the rear foot on a stable support and set the front foot far enough forward to create a balanced stance. Establish the same stance before every working set.
ExecutionLower under control through the front leg while keeping balance over the stance, then drive through the front foot to return to the top without using the rear leg to push.
Key cueMake the front leg do the work.
02
WHAT TO TRACK
Record more than the weight.
Use the same stance length and rear-foot setup, then record dumbbell load, repetitions per leg and RIR.
03
HOW TO PROGRESS
Change one useful variable at a time.
Add clean repetitions before increasing load, especially if balance or setup changes would otherwise make the comparison unreliable.