Exercise Library
Dumbbell
Dumbbell Hang Cleans
An explosive pull from the hang position to the shoulders, training the hip snap that powers the downswing.
power
Why it matters for golf
Starting from the hang isolates the hip snap, the same rapid extension that powers the downswing. It teaches the body to go from stretch to explosion in a blink, which is exactly what transition demands.
Coaching cues
- Hinge to the hang, dumbbells at the thighs.
- Jump the weight up with the hips.
- Elbows fast, catch at the shoulders.
- Stand tall to finish.
Common faults
- Curling the weight instead of catching it.
- No real hip snap, just an arm pull.
- Catching in a rounded, collapsed position.