When golfers think about power, they often picture strong legs driving into the ground. While that’s true, the upper body—your shoulders, arms, and core—plays an equally vital role in the golf swing.

Your shoulders help set the club on plane, stabilize during rotation, and generate speed through impact. Meanwhile, your abs and core keep you balanced, protect your spine, and connect the upper and lower body for proper sequencing. Neglecting these areas can lead to inconsistency, loss of distance, or even injury.

That’s why I designed a Shoulder and Abs Workout in the CardioGolf® Online Studio—to help you strengthen, stabilize, and mobilize the upper body for better swings and fewer aches.

Warm-Up: Prepare the Upper Body
Before loading your muscles, it’s essential to wake them up with dynamic moves that increase blood flow and range of motion.
Jogging in place – Light cardio to elevate heart rate.
Shoulder Circles – Loosen the shoulders for a freer swing.
Chest and Back Stretch – Improve posture and thoracic mobility.
Bicep Stretch – Release tightness in the arms for smoother club control.
Strength and Power for the Shoulders
Stronger shoulders create stability and allow you to deliver the club with more speed while protecting against strain.
Overhead Press with Weights – Builds strength in shoulders and arms for control.
Overhead Press with PowerBandz – Adds resistance through a full range of motion.
Front Arm Raise and Side Raise with PowerBandz – Develops endurance and strength in stabilizing muscles.
Front Arm Raise and Side Raise with Hand Weights – Focuses on controlled, isolated shoulder movements.
Core Work for Balance and Rotation

Your abs are the powerhouse that connect upper and lower body. A strong, stable core allows for better sequencing and protects your spine throughout the swing.
Elbow Plank – Builds stability in the core and shoulders.
Seated Twist – Improves rotational strength and mobility for a better turn.
Why Upper Body Training Matters for Golfers
The golf swing is a chain reaction. Even if you have strong legs, if your shoulders and core can’t stabilize and rotate correctly, power leaks out before it reaches the clubhead.

By training your shoulders and abs, you’ll improve:
Club Control – Strong shoulders guide the club on plane.
Rotation – A mobile core allows a bigger, more efficient turn.
Balance & Stability – Abs protect your spine and keep your posture steady.
Endurance – Shoulder and core strength help you maintain swing mechanics for all 18 holes.

This CardioGolf® Shoulder and Abs Workout is simple, efficient, and designed specifically for golfers. Do it at home with minimal equipment—dumbbells, PowerBandz, and a mat—or use it as part of your warm-up before a round.