Exercise Library
Landmine
Landmine Split Jerk
Explosive dip and drive into a split stance catch on the landmine. Trains fast force production and a stable landing.
pushpower
Why it matters for golf
The split jerk trains an explosive dip and drive with a fast, stable landing in a staggered stance. Producing force quickly and then sticking a stable position is the same demand the swing puts on the lead side.
Coaching cues
- Short dip, straight down.
- Drive hard, then split the feet.
- Punch the arm long as the feet land.
- Stick the landing before you recover.
Common faults
- A slow dip that kills the drive.
- Landing narrow and unstable.
- Pressing the bar out instead of punching under it.