Harper Lin
Early extension in golf is a common problem for golfers, and it can be frustrating to fix. It is caused by a lack of lower-body flexibility, tightness in the hips, incorrect weight transfer, and other factors. To stop early extension, golfers need to focus on developing their own unique swing, rather than trying to emulate other players. This involves enhancing their ability and understanding that perfection does not exist in golf. Drills and practice swings can help golfers improve their technique and stop early extension. For example, a drill where a golf ball is placed under the toe of the trail foot can help golfers feel the incorrect early extension motion and correct it.
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What You'll Learn
Keep your hips out of the way
Keeping your hips out of the way is a crucial aspect of improving your golf swing and avoiding early extension. Here are some detailed instructions to help you achieve this:
Firstly, it's important to understand the concept of "clearing the hips". This refers to opening your hips towards the target upon impact with the ball. The hips initiate the downswing, and ideally, they will be facing the target by the time your clubface strikes the ball. However, many amateur golfers make the mistake of trying to clear their hips too early in the swing.
To keep your hips out of the way and prevent early extension, focus on the coordination between your upper body and lower body. Allow your arms to swing down first, and then let your hips clear as your arms swing through. This timing is crucial, and practising it correctly can help you avoid the humping motion caused by pushing your trail hip forward too soon.
A helpful drill to improve your hip movement is to get into your address position without a club and make a mock backswing. Let your arms flow freely to the top while rotating your hips and shoulders. Now, drive your left hip rotationally and focus on getting your hips square to the ball as your left arm reaches parallel to the ground. Keep your stance width consistent, as simply sliding your hips without rotation will not achieve the desired hip clearance.
Additionally, pay attention to your lead hip during the downswing. Instead of pushing your trail hip forward, move your lead hip back to align with your trail hip. This will help you avoid the early extension caused by aggressive hip movement. Remember, the downswing is often an instinctive move, so overthinking your hip action can sometimes be detrimental.
Finally, consider the flexibility and mobility of your hips. Tight hip flexors and weak glutes can hinder your ability to rotate your hips effectively. Incorporating hip function exercises and rehab programmes can help improve your hip health, leading to better hip clearance and a more powerful and accurate golf swing.
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Flatten your lead wrist
A flat lead wrist is crucial for squaring up your clubface, which determines 80% of your shot's direction. Golfers with a cupped wrist tend to experience open clubfaces, ballooning ball flights, and weak contact.
To flatten your lead wrist, you can try the following:
The Motorcycle Drill
This is the most well-known drill for encouraging a flat lead wrist. It is built into the HackMotion app, so you can practice it in real-time. The drill encourages you to flex (bow) the lead wrist in the downswing, preventing an overly extended wrist at impact. This helps square or slightly close the face.
To do this drill, address the ball as usual. As you start the downswing, gradually "rev" your wrists into flexion (like revving a motorcycle). By the time the club is parallel to the ground, you should have your desired lead wrist bend. Continue your swing while maintaining that flexion, and allow a natural release through the finish.
The Release Drill
This drill trains the release position through impact and helps keep the hands forward at contact. It is great for golfers who have gotten into the habit of flipping their wrists. To do this drill, address the ball planning for a shorter swing. Start with a short swing to master control before adding power. Swing from club-parallel in the downswing into impact.
The Static Top Drill
This drill helps create muscle memory and achieve a flat lead wrist at the top of the backswing. To do this drill, take a backswing and stop at the top to check your wrist position. You can use the HackMotion app, which will alert you if your wrist is too extended or too flexed.
Check Your Grip
A neutral grip increases your chances of achieving a flat lead wrist. To check if your grip is neutral, look down at your left hand. If you see 2-3 knuckles, your grip is neutral, and you are on the right track for creating a flat wrist in your swing.
Wrist Flexion
If you take your left wrist and bend it back towards your body, that is called wrist flexion. In the downswing, you want to have this wrist a little bit bowed, or at least perfectly flat. Then, as you come through the swing, the wrist will release up and fold back up.
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Improve lower body flexibility
Early extension in golf occurs when the hips and spine extend too early in the downswing, causing the golfer to stand up through impact. This can be caused by a lack of lower-body flexibility, especially in the hips, hamstrings, and lower back.
To improve lower-body flexibility and prevent early extension, golfers can incorporate stretching routines and exercises into their practice. Here are some specific stretches and exercises to consider:
Stretch 1: Twist Stretch
Start with your feet slightly wider than your shoulders. Place a golf club behind your neck and onto your shoulders, with both arms over the golf club in a scarecrow position. Slightly bend your knees and inhale. As you exhale, twist to the right, pivoting on your left foot. Look around the corner to intensify the stretch. Inhale again and return to the center. Repeat on the other side. Continue this twisting action six times on each side, breathing throughout. This stretch is excellent for the spine and will help prepare your body to swing a golf club.
Stretch 2: Hamstring and Hip Stretch
Step your right foot forward into a short lunge position, ensuring both heels are on the ground. Place your hands on your hips or hold a golf club with one hand for balance. Engage your left glute and feel the stretch in your left hip flexor and quad. As you exhale, bend your back leg and extend your front leg, performing a hamstring stretch. Lower your torso while keeping your back straight. If you want to intensify the stretch, arch your lower back. Inhale and return to the lunge position, then repeat. This stretch will help loosen your hips and hamstrings, alleviating back pain and improving your range of motion.
Exercise 1: Deep Squat
Stand with your feet shoulder-width apart and slightly rotated out. Hold a medicine ball or a bucket full of balls in front of your body. Slowly lower your body into a squat position while keeping your back straight and your heels on the floor. Do 2-3 sets of 10-12 repetitions. This exercise will help improve your lower body flexibility and prepare your body for the movements required in a golf swing.
Exercise 2: Rotary Separation
This exercise helps create rotary separation between the lower and upper body, which is crucial for a powerful and stable swing. Stand with your feet hip-width apart and grab your golf club with both hands. Lift the golf club over your head and, as you exhale, lower the club behind you until it is parallel to the ground. Inhale and return to the starting position. If you want to make the stretch more challenging, move your hands closer together; to simplify it, move them wider apart. Repeat this exercise 6 to 8 times, focusing on your breathing.
Incorporating these stretches and exercises into your routine will help improve your lower-body flexibility, reduce the risk of early extension, and enhance your overall golf performance. Remember that consistency and gradual progression are key to seeing improvements over time.
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Correct weight transfer
At the setup, your weight should be distributed evenly, with about 50% on each foot. As you begin your swing, your weight will naturally start to shift to your back foot, as your arms move in that direction. However, it is important not to sway too much, as this will make it harder to make solid contact with the ball. Instead, focus on shifting your pressure, not your weight, as this will allow you to use the ground for power without swaying.
To correct early extension, ensure that your lead hip matches your trail hip during the backswing. Instead of pushing your trail hip forward, move your lead hip back to align with your trail hip when initiating the downswing.
To practice correct weight transfer, try the following drills:
- Take a wide stance with a big, wide sidestep, and plant your lead foot. This will shift your pressure, and you want your arms and club to flow in the same direction.
- Use a sand wedge: stick the face of the wedge under your back heel, so the shaft points up and behind you. Take some shots, and if the sand wedge drops to the ground before impact, it means you are shifting your weight forward at the right time.
- As you hit shots, try to tap your back toe on the ground without falling over. If you can do this immediately after you finish your shot, you’ve transferred your weight forward correctly.
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Practice with drills
To stop early extension in your golf swing, you need to consistently practice at the range to groove your swing. Here are some drills to help you achieve this:
The Squat Test
Stand with your feet pointing straight forward, hip-width apart, with your hands behind your head. Perform a squat, going as low as you can. If you can't break parallel with your thighs and knees without rounding your back or leaning forward, you are likely an early extender. This simple test is a common method used by golf teachers to diagnose early extension.
The Wall Drill
Make swings with your rear end against a wall. Keeping your back against the wall as you swing will help you feel what it's like to maintain your posture and not extend early. This drill helps you understand the correct body movement during the swing, ensuring your torso doesn't rise prematurely.
The Golf Ball Drill
Place a golf ball under the toe of your trail foot. This drill makes it easier to feel the incorrect early extension motion. With the ball in this position, you'll be forced to stay back and hit from a more powerful position. This drill helps you understand the correct weight transfer and how it impacts your swing.
The Trail Arm Drill
Focus on getting your trail arm into the correct position, with your elbow pointing up in the "give blood position," as described by Rob Cheney. This creates space for your arm to travel the full length of the downswing, preventing early extension. Many golfers focus on their legs and knee bends, but the trail arm position is crucial to fixing early extension.
The Alignment Stick Drill
Use an alignment stick and head to the driving range. Observe videos of professional golfers' swings and note how their spine angles remain constant throughout. This will help you understand the correct swing path and how to avoid early extension, achieving better contact with the ball.
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Frequently asked questions
Try placing a golf ball under the toe of your trail foot. This will prevent you from extending early and force you to hit the ball from a more powerful position. Another drill is to use an alignment stick or an umbrella—place it behind and to the left of your lead hip (if you're right-handed) and practice staying in contact with it as you start your downswing.
Early extension can be caused by a lack of lower body flexibility, especially tightness in the hips, hamstrings, or lower back. It can also be due to incorrect weight transfer, an open clubface, fear of hitting the ground, an over-the-top swing path, or poor core muscle stability.
If you hit a lot of thin shots that trail to the right, you might be extending too early.
Focus on developing your own unique swing rather than trying to emulate other players. Make your practice as realistic as possible—incorporate uneven lies, different targets, and different flights.
As you take the club back, maintain your posture and keep your hips out of the way. Bump your hips towards the target while keeping them back. Ensure your weight moves into your left heel to keep your hips back and prevent early extension.
