Exercise Library
Dumbbell
Dumbbell Clean And Jerk
A dumbbell clean to the shoulders and explosive drive overhead, training total body power from the ground up.
pushpower
Why it matters for golf
The clean and jerk chains hip drive into an aggressive overhead finish, teaching the body to produce and transfer force fast. That ground-up sequencing is the same order the swing uses: legs, then trunk, then arms.
Coaching cues
- Clean the weight to the shoulders with the hips, not the arms.
- Dip straight down, drive straight up.
- Punch under the weight to a locked-out finish.
- Reset your stance between reps.
Common faults
- Curling the weight up instead of cleaning it.
- Pressing slowly instead of driving with the legs.
- Soft or unstable overhead finish.