Plank Exercises with the Golf Yogi

Planks are one of the most effective exercises for building core strength and stability — two essential components of a powerful, repeatable golf swing.

In this session, Mark walks through several advanced plank variations designed to challenge your body, improve stability, and build strength that transfers directly to your golf game.

Start with Proper Plank Form

Before progressing into advanced variations, it’s important to master a standard plank.

• Keep your body in a straight line from head to heels.
• Avoid lifting the hips too high.
• Avoid letting the hips sag toward the ground.
• Press the ground away to stay active through the shoulders.

If you're newer to planks, simply holding a quality plank for 30–60 seconds is more than enough.

Rather than holding extremely long planks, a better approach is:

• Hold for about 1 minute.
• Rest for 1 minute.
• Repeat for multiple sets.

Variation 1: Full-Body Engagement Plank

This variation focuses on maximum muscle activation instead of simply holding the position passively.

1. Start in a strong plank position.
2. Engage every muscle in the body.
3. Press the ground away through your hands.
4. Tighten your core, glutes, and legs.
5. Hold for about 10 seconds.
6. Relax slightly, then repeat.

This creates a much more intense challenge and builds total-body strength quickly.

Variation 2: Opposite Arm and Leg Lift

This movement adds coordination and balance to the plank position.

1. Start in a stable plank.
2. Lift one hand slightly off the ground.
3. Lift the opposite foot at the same time.
4. Lower and switch sides.

Keep the movement small — only an inch or two off the ground. The goal is stability and control, not height.

Variation 3: Plank to Side Plank Rotation

This variation introduces rotation while improving shoulder mobility and core control.

1. Start in a plank position.
2. Shift your weight to one side.
3. Rotate into a side plank.
4. Optionally raise the top arm.
5. Return to center and switch sides.

Focus on keeping the hips lifted and moving with smooth, controlled rotation.

Progress at Your Own Pace

These exercises are advanced and can be challenging.

If a standard plank is still difficult, focus on building consistency there before progressing into these variations.

Why This Helps Your Golf Game

Strong core stability improves nearly every part of the golf swing:

• Better balance throughout the motion.
• More efficient rotation.
• Improved body control.
• Greater consistency and power.

When your core is stable, your swing becomes more repeatable and athletic.

Final Thoughts

Planks are one of the best ways golfers can build strength without complicated equipment or heavy lifting.

Start with strong fundamentals, progress gradually, and focus on quality movement over duration.

Add these variations consistently and you’ll build strength and stability that carries directly into your golf swing.