Fitness & Warm-Up · Drill
Four Planks for a Stronger Core
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A strong core helps you turn well and play longer. Start with a plank on your forearms for 30 to 60 seconds. Then turn onto your side. Stack your feet and lift your hips. Hold the same time on each side. Next, lie on your back and hold your arms and legs slightly off the floor. It's harder than it looks. Finally, from a plank, lift one hand and the opposite foot. That builds shoulder stability.
The drill
- Forearm plank, 30 to 60 seconds.
- Side plank each side.
- Back-lying hold.
- Opposite arm and leg plank.
- Three or four rounds.
Why it works
The golf swing turns the upper body against a steady lower body, and the core links the two. Planks train the trunk muscles to hold a firm position under load. That lets you rotate without your hips sliding, your lower back arching, or your posture collapsing. The side plank works the muscles that keep your trunk upright, and the opposite arm and leg plank trains your shoulders and trunk to stay steady while a limb moves.
Common mistakes
- Letting your hips sag toward the floor in the forearm plank.Squeeze your glutes and keep a straight line from head to heels, and shorten the hold if you cannot keep that line.
- Letting your hips drop or roll forward in the side plank.Stack your feet, lift your hips until your body is straight, and keep your chest facing forward.
- Holding your breath or rushing through the opposite arm and leg plank.Breathe steadily and lift your hand and opposite foot slowly, keeping your hips level.
How you'll know it's working
- Your body stays in a straight line for the full hold, with no sagging hips.
- You complete three or four rounds with the same form in the last round as in the first.
- Your hold times on each side get closer to equal over a few weeks.
Make it easier or harder
Easier: Shorten each hold to a time you can keep with good form, or do the forearm plank from your knees.
Harder: Move to the full 60 seconds on every hold and complete four rounds with no break in form.
Common questions
How often should I do planks for golf?
Two or three times a week is a sensible start for a beginner. Leave a rest day between sessions if you feel sore, and stop if anything hurts.
Do planks help your golf swing?
They build the trunk strength that helps you hold your posture and turn in a controlled way. They do not replace swing practice, but they support it.
