Bear Hold with Pull-Throughs: Core Stability & Anti-Rotation Strength for Golfers
Why Bear Hold with Pull-Throughs Belongs in Every Golfer’s Routine
If you want a more powerful, consistent, and injury-resistant golf swing, you need more than just mobility—you need core stability, especially in the anti-rotation plane.
That’s exactly where the bear hold with pull-throughs delivers.
This golf-specific core exercise challenges your body’s ability to resist rotation while engaging your transverse abdominis, obliques, lats, and deep spinal stabilizers—the muscles that help you stay connected and powerful throughout your swing.
What is the Bear Hold with Pull-Through?
The bear hold position places you in a quadruped posture with your knees hovering just above the ground, spine neutral, and core braced.
While holding that position, you’ll reach one hand across the body to grab a kettlebell or dumbbell and pull it under you to the opposite side—without letting your torso or hips rotate.
Key Benefits for Golfers
- Anti-Rotation Core Strength: Essential for resisting excessive movement in the backswing and downswing
- Rotational Control: Builds the stability needed to decelerate after impact
- Mid-Back & Shoulder Isolation: Trains golf-specific pulling mechanics without compensation
- Ground-Based Strength: Reinforces how to leverage the ground through your hands, feet, and core—just like in your golf swing
- Improves Weight Transfer: Teaches your body to stabilize while shifting load laterally
How to Perform the Bear Hold with Pull-Through
- Start in a Bear Hold: Hands under shoulders, knees under hips, lift knees 1–2 inches off the ground
- Engage Core: Brace as if preparing for impact in your swing
- Reach Across: With one hand, reach under and across to grip the kettlebell
- Pull Through: Drag the kettlebell across to the other side while resisting rotation
- Reset & Repeat: Alternate sides for 8–10 reps per side
👉 Want to see it in action? Watch the Golf Core Pull-Through Demo
How This Ties Into Your Golf Swing
During the golf swing—especially during the transition and follow-through—your body is fighting forces trying to rotate and pull it off balance.
Bear hold with pull-throughs:
- Train the anti-rotation component of your swing
- Build a solid trunk to support rotation
- Improve your ability to create separation between upper and lower body
- Reinforce postural control to avoid swing faults like early extension or loss of posture
Ideal Pairings for a Golf Core Routine
Want to maximize your golf core training? Pair bear holds with these targeted movements:
- 🔗 Side Bridges for Golf Swing Stability
- 🔗 90/90 Twists for Hip & Torso Mobility
- 🔗 World’s Greatest Stretch for Full-Body Prep
- 🔗 Hip Airplanes for Glute Strength & Balance
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This exercise is just one of the dozens of targeted golf exercises in our PinSeeker Performance Program—a 6-week, lifetime-access golf workout program designed to build mobility, strength, and power exactly where you need it.
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