Exercise Library
Dumbbell
Dumbbell Alternating Snatch
An explosive dumbbell lift to overhead, alternating hands each rep, building total body power and hip drive.
power
Why it matters for golf
The snatch trains rapid hip extension, the same ground-force engine behind clubhead speed. Alternating hands loads each side independently and adds a coordination demand, which matters in a one-sided sport.
Coaching cues
- Hinge, then jump the weight up with the hips.
- Keep the dumbbell close to the body.
- Punch to a stable overhead lockout.
- Switch hands with control between reps.
Common faults
- Pulling with the arm instead of driving with the hips.
- Letting the dumbbell drift away from the body.
- Soft, bent-elbow finish overhead.