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GOLF FITNESS · CARD 36
Resist Twisting as You Move a Weight
Your drill at a glance
The plank pull-through for golf challenges your core control as you resist twisting while moving a light weight.
This drill is from the Golf Practice Made Fun App.
The aim is to move the dumbbell while keeping your hips facing the floor. Start with a very light weight and a wide-footed plank, or keep your knees down. Move slowly from side to side for two sets of nine, resting between sets or sooner if needed.
Watch the plank pull-through demonstration
Watch the Fit Golfer Girl video linked to Fitness card 36, then follow the setup and control checks below.
Step 1. Set a Steady Plank
What to do
| Action | What to do |
|---|---|
| Place the weight | Put a very light dumbbell on the floor outside one hand, close enough to reach under your chest. |
| Choose your position | Begin in a hands-and-toes plank with your feet wide, or keep your knees down. |
| Settle before moving | Keep your hips facing the floor and your supporting hands planted. Choose a position you can hold comfortably without sagging or twisting. |
Step 2. Reach Under and Move the Weight
What to do
| Action | What to do |
|---|---|
| Reach across | Keep one hand planted and reach the opposite hand under your chest to grasp the dumbbell. |
| Move it slowly | Move the weight across to the other side, keeping it close to the floor and within reach of your hands. |
| Keep the hips steady | Resist turning your hips with the weight. Make the movement slow enough to control rather than pulling quickly. |
Your cue: “Weight moves. Hips stay quiet.”
Step 3. Replace Your Hand and Alternate
What to do
| Action | What to do |
|---|---|
| Replace the hand | Put your moving hand back on the floor and reset your plank before the next move. |
| Change arms | Use the other hand to move the weight back across. Count each move to the opposite side as one repetition. |
| Complete two sets of nine | Alternate hands for nine slow moves, rest, then do nine more. Start the second set with the other hand so both hands complete nine moves overall. Rest sooner if needed; stop if painful or form fades. |
Keep the tracking simple
Count the moves you complete under control across both sets.
| Score | When to award it |
|---|---|
| 1 point | You move the weight and replace your hand under control while keeping your hips facing the floor. |
| 0 points | You twist, sag or lose control during the move. |
Record one total out of 18. Keep the weight very light and choose the knees-down option whenever it helps you stay controlled.
George’s Conclusion
Keep the movement slow and let control set the pace. A very light dumbbell is enough to explore the challenge of moving one arm while keeping your hips steady. Reset after each move and rest before the position starts to fall apart.
For another opposite-limb control exercise, try the Bird-Dog Balance Control Drill.
