Trevor Ng
Early extension in golf is a common swing fault that occurs when amateur golfers stand up as they approach the ball, instead of rotating and staying back. It is caused by various factors, including poor core strength, limited hip mobility, incorrect swing perceptions, and fear of hitting the ground. This results in the pelvis moving closer to the ball, loss of spine angle, and poor contact with a loss of power. Fixing early extension requires consistent practice and drills that focus on improving hip mobility, core strength, and creating more awareness of the swing path.
Characteristics and contributing factors of early extension in golf
| Characteristics | Values |
|---|---|
| Posture | Standing up as they approach the ball |
| Grip | Incorrect grip |
| Alignment | Incorrect alignment |
| Hip mobility | Limited flexibility in the hips |
| Core strength | Poor core strength |
| Swing perception | Incorrect swing perception |
| Ground contact fear | Fear of hitting the ground or "chunking" the ball |
| Footwork | Pushing off the wrong foot |
| Spine angle | Incorrect spine angle |
| Weight transfer | Incorrect weight transfer |
| Clubface angle | Clubface is too open at the top |
| Wrist position | Wrist is cupped instead of bowed or flat |
| Arm movement | Arms get stuck behind during the backswing |
| Hip movement | Hips thrust forward |
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What You'll Learn
Poor core strength
To address this issue, it is important to focus on strengthening the core muscles, particularly the gluteal and abdominal muscles. These muscles play a crucial role in stabilising the lower body and controlling the movement of the pelvis during the downswing. By improving core strength, golfers can maintain a stable spine throughout their swing, which is crucial for achieving accuracy and distance, as well as reducing the risk of injury.
One way to improve core strength and stability is to perform the Wall or Chair Drill. This drill involves practising swings with your backside against a wall or chair, focusing on maintaining contact with the wall or chair throughout the swing. This encourages proper hip movement and helps to improve core stability. Additionally, incorporating hip mobility exercises, such as lunges and hip rotations, can enhance flexibility and improve the coordination between the upper and lower body during the swing.
It is important to note that fixing early extension due to poor core strength requires consistent practice and patience. Every swing change takes time to embed, so golfers should stay persistent and focused on the process. In addition to drills and exercises, golfers can utilise tools like Swing Tune-Up to measure their spine angles during key phases of their swing, helping them become more aware of their movements and make the necessary adjustments to improve their technique.
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Incorrect swing perceptions
Another incorrect swing perception is the belief that more power is generated by lifting the arms higher in the backswing. However, speed is generated from the hips, and lifting the arms too high can cause the clubface to be wide open at the top of the swing. This can be corrected by focusing on keeping the wrist bowed or flat, rather than cupped.
Drills and exercises can help to correct these incorrect swing perceptions. One such drill is to place a golf ball under the toe of the trail foot, which forces the golfer to stay back and hit from a more powerful position. Another drill is to practice swings with the backside against a wall or chair, focusing on maintaining contact to encourage proper hip movement.
Overall, correcting incorrect swing perceptions requires patience and consistent practice. Golfers should focus on creating more awareness of the movements they are making and creating space for the club to swing through.
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Lack of hip mobility
To determine whether you have limited hip mobility, you can try the following tests:
- Sit tall on the edge of a chair or table without leaning or tilting. Rotate your upper left thigh inward and allow your foot to kick out. If you have good hip mobility, your leg should move outward at least 30 degrees.
- Sit on a chair with your knees bent at 90 degrees and your feet together. Spread your knees apart. If you struggle to move your knees at least 30 degrees outward, you may have limited internal hip rotation.
- Sit on the floor with your legs extended in front of you. Bend one knee and place your foot on the opposite knee. Try to lower the bent knee towards the floor.
If you find that you do have limited hip mobility, there are several exercises you can do to improve it:
- Hip Rockers: Sit on a mat or the floor with your legs bent in front of you. Tilt both of your knees to the right, keeping your feet in the same place. Your legs should form a 90-degree angle. Hold this position, then switch to the left side.
- Supine Twist: Lie on your back with your arms at your sides, palms facing up. Bend your right knee and let it fall to your left, over your left leg. Turn your head to the right and hold for around 30 seconds.
- With your left knee on the ground and your right knee in front of you at a 45-degree angle, rock forward into the right knee, then return to the starting position. Do 2 sets of 8 reps on each side.
By improving hip mobility, golfers can enhance their range of motion, stability, and overall swing mechanics, leading to better performance and fewer injuries.
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Incorrect weight transfer
When transferring weight to the back foot during the backswing, the body does not need to move in that direction. Rocking the body back and forth can make it difficult to make solid contact with the ball and can cause issues with timing. Golfers can check if they are doing this by taking a face-on video of their swing—if the back shoulder moves more than a couple of inches, the golfer should limit their movement when transferring weight.
To correct incorrect weight transfer caused by a lack of hip mobility, golfers can practice hip mobility exercises such as lunges and hip rotations. To improve core strength, golfers can try drills such as the Wall or Chair Drill, which involves practicing swings with the backside against a wall or chair, focusing on maintaining contact throughout the swing to encourage proper hip movement.
In addition to drills and exercises, golfers can use tools such as the WhyGolf Pressure Plate to improve their weight transfer. The Pressure Plate is a training aid that helps golfers transfer their pressure instead of their centre of mass (weight). It can help golfers feel their pressure moving into their feet while keeping their torso stable, improving their swing technique.
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Setup, posture, grip, and alignment
Setup
The setup refers to the position and alignment of your body in relation to the ball at address. A proper setup is critical to executing a smooth and effective golf swing. Here are some key aspects of the setup:
- Spine Angle: Maintaining a stable spine angle throughout the swing is crucial for accuracy and distance. A common mistake is straightening the body during the swing due to the mistaken belief that you need to "lift" the ball. Focus on keeping your spine angle consistent, especially during the transition and downswing.
- Hip Movement: Limited hip flexibility can cause the hips to thrust forward instead of rotating properly. Ensure your hips are aligned with the "tush plane," an imaginary line that your hips should stay in contact with during the backswing. Practice the wall or chair drill: place your backside against a wall or chair and focus on maintaining contact during your swing to encourage proper hip movement and improve hip flexibility.
- Foot Placement: Incorrect foot placement can contribute to early extension. Ensure you are pulling towards the left and not pushing off from the right foot during your swing.
Posture
Posture refers to the position and alignment of your body during the swing. Maintaining a balanced and stable posture is essential for an effective swing:
- Core Strength: A strong core is crucial for maintaining the correct spine angle and stability during the swing. Incorporate core-strengthening exercises into your routine to improve stability and balance.
- Lower Body Flexibility: Tightness in the hips, hamstrings, or lower back can contribute to early extension. Focus on improving lower body flexibility through stretches and exercises such as lunges and hip rotations.
Grip and Alignment
The grip refers to how you hold the golf club, while alignment refers to the positioning of your body in relation to the target line:
- Clubface Position: Ensure the clubface is in the correct position at the top of your backswing to reduce the likelihood of early extension on the downswing. Avoid an overly open clubface, which can lead to last-minute corrections.
- Wrist Position: Your wrist should be bowed or flat during the swing. Avoid cupping your wrist, as it can contribute to early extension.
- Alignment: Proper alignment ensures your body is positioned correctly in relation to the target line. Check your alignment by ensuring your lead (left) wrist is pointing at the golf ball during impact. This will help close the face and improve the accuracy of your shots.
Remember, improving your setup, posture, grip, and alignment takes time and consistent practice. Incorporate drills and exercises specifically designed to improve these aspects of your swing, and you will be on your way to a more efficient and powerful golf swing.
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Frequently asked questions
Early extension in golf occurs when the golfer stands up as they approach the ball, instead of rotating and staying back. This causes the pelvis to move closer to the ball, the spine angle to be lost, and poor contact with the ball, resulting in a loss of power.
Early extension in golf can be caused by a variety of factors, including lack of hip mobility, poor core strength, incorrect swing perceptions, fear of hitting the ground, and pushing off the wrong foot.
Fixing early extension in your golf swing requires patience and consistent practice. You can try drills and exercises to improve hip mobility, core strength, and swing technique. Maintaining a stable spine throughout your swing is also crucial for achieving accuracy and distance.
