A plank is a bodyweight core exercise where you hold your body in a straight line—like a board—supported by your forearms and toes. It looks simple, but it challenges your entire core, shoulders, and even your glutes.
Why It’s Good for Golfers
Your swing needs a strong, stable base. Planks build isometric core strength—that’s your ability to stay solid through the swing without wobbling or losing balance.
This stability helps control your body during your backswing and follow-through. Bonus: it also helps protect your lower back from overuse or poor mechanics.
How To Do It
You’ll Need:
- Just a floor or mat
Steps:
- Start on all fours, then lower to your forearms.
- Step your feet back until your body forms a straight line—head to heels.
- Keep your core tight, glutes engaged, and shoulders over elbows.
- Hold without letting your hips sag or rise up.
- Start with 30 seconds, work up to 60 seconds per set.
💡 Pull your belly button up and in—imagine bracing like someone’s going to punch your stomach.
Common Mistakes
- Dropping the hips (puts pressure on the lower back)
- Lifting the butt too high (takes tension off the core)
- Letting the head drop (keep it in line with your spine)
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Core strength | Adds control to your swing |
| Swing balance | Reduces sway and loss of posture |
| Injury prevention | Supports lower back and hips |