The Secret to Golf-Specific Core Training

When most people hear "core training," they think of crunches, planks, or maybe a few leg raises thrown in for good measure. And while those exercises have their place, they barely scratch the surface of what golfers actually need.

Not that I use the word 'trunk' instead of 'core' to avoid the common misunderstanding that core training is just about working the abs, when it should really emphasize deeper spinal stabilizers and full-body integration.

Planks

In very few cases is the plank a useful exercise. Unlike dynamic movements such as squats, deadlifts, and other compound exercises, the plank doesn’t fully engage your trunk. These compound exercises require your trunk muscles to stabilize the spine under load while allowing movement through the hips and knees, training the trunk in a more integrated and functional way.

Many people mistakenly focus on the rectus abdominis, or "abs," when thinking about core training. However, true trunk strength comes from the deeper muscles that stabilize the spine, not the superficial abs.

The rectus abdominis primarily helps bend the torso forward, which doesn’t represent the trunk’s full function. It plays a minimal role in stabilizing the spine or controlling movement during complex activities, functions that are essential in a golf swing.

The real trunk: spinal stabilizers

True trunk strength lies in muscles like:

• Tranverse addominis
• Multifidus
• Internal and external obliques
  
• Erector spinae

The golf swing isn’t static—your trunk training shouldn’t be either

Golf is a dynamic, rotational sport. Your trunk doesn’t just hold you still—it drives movement. During a swing, your body rotates at high speed, transfers force from the ground up, and finishes with a controlled deceleration. That’s a lot more complex than holding a plank.

Traditional trunk work often focuses on stability in static positions. Golfers, on the other hand, need to train for rotational power, anti-rotation control, and seamless energy transfer between the lower and upper body.

It’s about rotation, not repetition

The modern golf swing is all about rotational force—how much you can create and how efficiently you can control it. Exercises like Russian twists might seem "rotational," but unless they’re loaded and purposeful, they don’t mimic the demands of your swing.

Instead, golfers benefit more from movements like:

• Medicine ball rotational slams or throws
• Cable rotational chops
• Pall of press for anti-rotation control
• Split-stance or half-kneeling rotations

These exercises train the trunk the way it’s used on the course: dynamically, under load, and in coordination with the rest of the body.

The trunk is the link

One of the biggest misconceptions is treating the trunk as an isolated group of muscles. In golf, the trunk acts as the bridge between your lower and upper body. If that bridge is weak, force leaks happen. You might have a strong lower body and powerful shoulders, but without a trained trunk to connect the dots, your swing will be inconsistent and inefficient.

Good golf trunk training focuses on integration, not isolation. It teaches your trunk to transfer energy efficiently from the ground to the clubhead, improving your swing speed, timing, and accuracy.

Injury prevention starts at the trunk

Golf may not be a contact sport, but the repetitive nature of the swing puts stress on the spine, hips, and shoulders, especially if your trunk isn’t doing its job. A well-trained trunk helps:

• Stabilize the spine during high-speed movement
• Protect the lower back from over-rotation or hyperextension
• Distribute forces evenly across the body

By training your trunk specifically for the demands of golf, you're not just enhancing performance, you’re also reducing the risk of common overuse injuries.

Final thoughts

If you’re serious about your golf game, it’s time to stop training your trunk like a bodybuilder or a weekend warrior. Instead, train it like a golfer. Think rotation, control, integration, and power transfer. The difference will show up not just in how you feel, but in how you play.

Here's a sample of a trunk-emphasis block within a workout:

C1. Pallof Press - 3x6 each side
C2. Back Extensions - 3x8