Dumbbell Split Stance Clean & Press

Why it matters for golf

The split stance mirrors the staggered, one-side-loaded positions golf actually plays from. Cleaning and pressing from it trains power production and overhead stability while the lower body braces asymmetrically, the way the lead side does at impact.

Coaching cues

• Set the split stance and keep it planted.
• Clean with the hips, not the arms.
• Brace the trunk, then press with intent.
• Train both stances evenly.

Common faults

• Letting the stance collapse or shuffle mid-rep.
• Arching the back to finish the press.
• Doing all the work with the arms.