Exercise Library
Dumbbell
Dumbbell Power Jerk
A quick dip and explosive leg drive that sends the dumbbells overhead, training fast force transfer from ground to hands.
pushpower
Why it matters for golf
The jerk is leg power expressed through the arms. Force starts at the floor and finishes at the hands, the same route the swing uses. Training it fast builds the rate of force development that shows up as clubhead speed.
Coaching cues
- Dip straight down, short and quick.
- Drive hard through the legs.
- Punch under the weight, catch with locked arms.
- Stand to full lockout before lowering.
Common faults
- Slow dip that kills the bounce.
- Pressing the weight instead of driving with the legs.
- Catching with soft elbows.