Exercise Library
Dumbbell
Dumbbell Overhead Lunge
A lunge with the dumbbell held overhead, combining single leg strength with shoulder and trunk stability.
lungecore
Why it matters for golf
Holding weight overhead while lunging forces the trunk to stay tall and braced, building the posture control the swing needs while the body is in motion. The lunge itself trains the single leg strength behind weight shift and the lead-leg post-up.
Coaching cues
- Lock the weight overhead before you step.
- Ribs down, don't arch to hold the weight up.
- Step, lower under control, drive back up.
- Keep the weight stacked over the shoulder.
Common faults
- Arching the low back to keep the weight overhead.
- Letting the weight drift forward.
- Wobbling knee and short, choppy steps.