Exercise Library
Dumbbell
Dumbbell Hang Snatch
One explosive move from the hang to overhead lockout, building the rate of force golfers turn into clubhead speed.
power
Why it matters for golf
The hang snatch compresses the whole power chain, hips to trunk to arm, into one fast rep. Training that speed of force production transfers to swing speed better than slow grinding lifts alone.
Coaching cues
- Hinge to the hang, weight close to the body.
- Explode through the hips.
- Pull high and punch to lockout in one motion.
- Stick the finish before you lower.
Common faults
- Muscling the weight up with the arm.
- Letting the dumbbell loop away from the body.
- Unstable, bent-arm catch overhead.