Golf Exercises: Bear Hold Shoulder Taps for Core Stability and Rotational Control
Why Bear Hold Shoulder Taps Are Crucial for Golfers
Generating power in the golf swing is only half the equation—controlling that power during the downswing and follow-through is where elite performance lives. Bear Hold Shoulder Taps are a deceptively simple core drill that trains your body to resist unwanted rotation, developing anti-rotational strength, a key component in swing stability, speed, and injury prevention.
Benefits for Golfers:
- Anti-Rotation Strength: Trains your deep core stabilizers to control torque, preventing excessive movement.
- Improved Swing Deceleration: Helps you manage rotational force during the downswing and follow-through.
- Rotational Control = Speed: A more stable core leads to more efficient power transfer from the ground through the club.
How to Perform Bear Hold Shoulder Taps
- Setup
- Start in a quadruped (hands and knees) position.
- Press through your hands and toes to lift knees ~1–2 inches off the ground, keeping a flat back and neutral spine.
- Engage the Core
- Brace your core as if you’re preparing for a punch—this will lock in your trunk.
- Controlled Taps
- Lift your right hand and tap your left shoulder, then return it to the floor.
- Repeat with the left hand to the right shoulder.
- Reps & Sets
- Perform 3–4 sets of 10–16 controlled taps (5–8 each side). Focus on no swaying or twisting—your hips should stay level throughout.
Why Anti-Rotation = Speed & Injury Prevention
Golf is inherently a rotational sport, but the best swings are not the ones with the most rotation—they’re the ones with the most controlled rotation. That control begins with anti-rotation drills like Bear Hold Shoulder Taps.
- Power Transmission: A stable core lets your hips and shoulders rotate more efficiently, transferring energy into the clubhead.
- Deceleration Training: After max speed is reached, you need to decelerate that force safely—this drill strengthens the muscles that control that braking.
- Injury Risk Reduction: Reduces torque on the lower back and spine by improving midline control.
Pro Tips for Golfers
- Slow = Strong: The slower and more controlled your taps, the better the core activation.
- No Hip Rocking: Imagine a glass of water on your lower back—don’t spill it.
- Progressions: Add resistance bands or elevate your feet for a challenge later in your program.
Build a Stronger Swing from the Core Out
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