The classic Front Plank Exercise will build strength and stability in your core, the foundation of stable and efficient movement in the golf swing.
The Front Plank Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.
- Start by lying on your front with your forearms on the floor, your elbows close to your sides and directly under your shoulders, and your feet shoulder-width apart. Engage your core muscles, contract your thigh muscles to straighten your legs strongly, and flex your ankles (tucking your toes towards your shins).
- Slowly push your forearms away from your chest, lifting your torso and thighs off the floor, so that only your feet and forearms are on the ground. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or lower back. Avoid hiking your hips into the air or bending your knees. Keep your shoulders away from your ears (no shrugging). Your shoulders should be directly over your elbows through the entire movement.
- Continue to breathe, keeping your abdominals strong while holding this position for the desired amount of time (5 seconds or more).
- Keep your torso and legs stiff as you slowly and gently lower your body back to the floor.
Keep your torso solid, your abdominal muscles engaged, and your hips square to the ground throughout this movement. Keep your weight evenly distributed on both feet as you lift your torso.
You should feel it working your shoulders and torso.
If you experience any pain in the lower back with this movement, stop the exercise immediately and consult with your doctor.
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