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Exercise Library
Every movement demo in the DRVN training system — filmed by Golf WOD, organized by equipment and movement pattern. Pull up a demo mid-session, share it with a client, or build workouts from it.
Dumbbell Alternating Bench
A dumbbell bench press performed one arm at a time, building pressing strength with an added trunk stability demand.
Dumbbell Alternating Carry
A loaded carry that switches sides, training grip, trunk stiffness, and posture under a shifting load.
Dumbbell Alternating Snatch
An explosive dumbbell lift to overhead, alternating hands each rep, building total body power and hip drive.
Dumbbell Bench Press
The classic dumbbell pressing lift for upper body strength and the chest and shoulder durability golfers need.
Dumbbell Bent Over Row
A hip hinge hold with a rowing pull, building the upper back strength that supports golf posture.
Dumbbell Biceps Curls
Simple elbow flexion strength work that supports grip and elbow durability through high swing volumes.
Dumbbell CB Bulgarian Split Squat
A rear-foot-elevated split squat with a specific dumbbell hold, loading one leg at a time with a balance challenge.
Dumbbell Clean And Jerk
A dumbbell clean to the shoulders and explosive drive overhead, training total body power from the ground up.
Dumbbell Farmer Carry
Walking with a heavy dumbbell in each hand, the simplest way to build grip strength and trunk stiffness for golf.
Dumbbell Front Raise
A raise to the front that strengthens the shoulders and builds the control to move the arms without the trunk compensating.
Dumbbell Hang Cleans
An explosive pull from the hang position to the shoulders, training the hip snap that powers the downswing.
Dumbbell Hang Snatch
One explosive move from the hang to overhead lockout, building the rate of force golfers turn into clubhead speed.
Dumbbell Hip Separator
A drill that trains the hips to move independently of the upper body, the separation that stores and releases swing speed.
Dumbbell Incline Press
A dumbbell press on an incline bench, building upper chest and shoulder strength through a shoulder-friendly path.
Dumbbell Incline Row
A chest-supported dumbbell row on an incline bench that isolates the upper back without loading the lower back.
Dumbbell Jumps
Jumping with dumbbells in hand, straight ground-force power work that carries over to clubhead speed.
Dumbbell Lateral Raise
A side raise that builds the shoulder muscles protecting the joint through high swing and practice volume.
Dumbbell Oblique Tilt
A weighted side-tilt movement for the obliques, the muscles that control side bend and protect the spine in the swing.
Dumbbell Overhead Lunge
A lunge with the dumbbell held overhead, combining single leg strength with shoulder and trunk stability.
Dumbbell Power Jerk
A quick dip and explosive leg drive that sends the dumbbells overhead, training fast force transfer from ground to hands.
Dumbbell Pull Over
A lying dumbbell pull over that strengthens the lats through a long overhead range golfers can actually use.
Dumbbell RDL
The Romanian deadlift, the foundational hip hinge for the hamstring and glute strength behind posture and ground force.
Dumbbell RDL Rotation
A Romanian deadlift paired with a rotation, linking hip hinge strength to the turn golf actually uses.
Dumbbell Reverse Fly
A rear-shoulder and upper-back raise that balances pressing work and supports golf posture.
Dumbbell Rotational Chop
A diagonal chopping rotation with a dumbbell, directly training the trunk rotation and separation of the golf swing.
Dumbbell Rotator Cuff
Targeted rotator cuff strengthening that keeps the shoulders healthy through high swing volumes and speed work.
Dumbbell Shoulder Shrugs
Dumbbell shrugs for the upper traps, supporting neck and shoulder durability and loading the grip hard.
Dumbbell Single Carry
A carry with one dumbbell, forcing the trunk to resist side bend. Core strength you can walk with.
Dumbbell Single Deadlift
A single-sided dumbbell deadlift that builds hinge strength with an added balance and stability demand.
Dumbbell Split Jerk
An explosive overhead drive caught in a split stance, pairing leg power with a stable staggered-stance finish.
Dumbbell Split Stance Clean & Press
A dumbbell clean and press from a staggered stance, building power while the lower body braces asymmetrically.
Dumbbell Step Up
A dumbbell step up building single leg strength and drive, the lead-leg engine of the golf swing.
Dumbbell Suitcase Bulgarian Split Squat
A rear-foot-elevated split squat with one dumbbell held at the side, adding an anti-lean core demand to single leg work.
Dumbbell Suitcase Lunges
Lunges with one dumbbell held at the side, pairing single leg strength with anti-lean trunk control.
Dumbbell Switch Drop
A fast dumbbell drill built around a quick drop and switch, training reactive speed and control under a moving load.