Exercise Library
Dumbbell
Dumbbell Split Jerk
An explosive overhead drive caught in a split stance, pairing leg power with a stable staggered-stance finish.
pushpower
Why it matters for golf
The split jerk pairs violent leg drive with a fast, stable catch in a staggered stance. That mix of power production and split-stance bracing maps well to the swing's finish position and lead-side stability.
Coaching cues
- Dip short and straight, drive hard.
- Punch under the weight as the feet split.
- Front shin vertical, back leg long.
- Recover the feet together with the weight still locked out.
Common faults
- Splitting too shallow to save time.
- Soft elbows in the catch.
- Dipping forward onto the toes.