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Poor swing mechanics can have a deleterious effect on your playing performance and, in some cases, increase the potential for injury. The early extension swing fault is one of those. It can cause a variety of miss hits for the estimated two-thirds of golfers who unknowingly do it and ranks in the top two for swing-related back injury.

Characterized by a forward movement of the hips toward the ball, early extension is more common in the downswing than the takeaway. This forward hip movement (hip extension) can block or trap the descent of the arms in the downswing causing a push (ball shoots out to the right for right-handers and left for left-handers).

As a compensation, some golfers will roll their wrists in an attempt to bring the ball back into the middle of the fairway. This often results in the dreaded duck-hook. Nowadays, with club technology, you can also probably just try rotating the head of your driver to see if it will fix the problem. But will that really solve the problem?

Early extension can be accompanied by a lifting of the head and front, target shoulder. This loss of posture may impact the swing plane and result in either fat shots (divot behind the ball) or topped shots (worm burners).

In a few cases, the golfer will lower the head as the hips move forward. This generally causes the upper spine to bow out in order to accommodate for the hips and head coming closer together, which could, over time, result in neck and shoulder discomfort.

Early extension is difficult to spot by the naked eye in real time and the unwelcomed movement pattern is almost always undetected by the golfer who is doing it. The only real giveaway is the shot pattern and perhaps low back concerns.

A slow motion or frame-by-frame video review of the swing is very effective in picking up this common swing fault. A perpendicular line drawn at the golfer’s backside while at address creates the landmark from which the golfer does not want to move away from. If separation occurs, as in the photo right, early extension swing fault is apparent.

Keeping the hips back is crucial for swing efficiency and, as is the case for many touring pros, moving the hips back behind “the line” aids in power generation in the swing. For most amateurs, though, the struggle is staying on the line.

Anatomically, early extension can be correlated to tightness in either the calve and/or hamstring muscle groups. This can be easily detected during a physical assessment of the golfer. Another factor could be the recruitment of the lower back and/or hamstrings during the downswing due to weakness in the glutes.

A corrective exercise program will be needed to address the muscular deficiencies. In addition, one or two drills should be incorporated to help rewire the neuromuscular pathway between the brain and body in order to correct the negative movement pattern.

A good stretch for the calves is a simple calf stretch (photo left). Position a ½ round foam near a wall or counter for support (a thick book, 2×4, street curb, or other object can be used in place of the ½ round). Place both toes up on the ½ round and, keeping heels in contact with the floor, lean forward till gentle stretch is felt. Hinge from the ankles and keep the entire body stiff, don’t bend at the hips. Hold for at least 30 seconds and remember to breathe!

For the hamstrings, sit on a flat bench (photo right), solid coffee table, or two armless chairs placed side-by-side. With one leg up and your foot relaxed and extended over the edge, slowly reach down that raised leg with both hands till a gentle stretch is felt. Don’t bend the knee and make sure you hinge from the hips, keeping chin up and back straight. Don’t bow the back! Hold at least 30 seconds and repeat with other leg. Again, remember to breathe!

Weak glutes can be strengthened by doing bridges (photo right). This entails lying on your back on the floor with feet together and heels close to the body. Raise the hips as high as comfort allows and hold for 15 to 30 seconds. Repeat 2 to 3 times, breathing normally throughout.

Once this exercise gets easy to do, advance the exercise and isolate each glute independently by doing bridges with a leg extension (photo left). This is a functional progression as some people tend to be weaker on one side of the body. While in the bridge position, raise one leg so that the thighs are parallel to each other. Hold for a 10 to 15 second count and then switch legs. Hold that for 10 to 15 seconds and then return your hips back to the floor. Repeat 3 to 5 times.

A good drill to help rewire the brain-body connection and to get you out of the early extension habit is to wrap an exercise band around your waist and anchor the ends in front. Step back so as to put some tension on the band and get into your golf posture with hands folded across your chest. Go through the golf swing sequence and resist the pull of the band on your hips. This will force you to keep the hips back as opposed to moving them forward. Repeat the drill as often as you can so that the better habit can be reprogrammed.

Correcting early extension is a good way to help boost those “fairways hit” and “greens in regulation” percentages and prevent a trip to the chiropractor. A certified golf fitness instructor can assess for both anatomical integrity and swing mechanics as it relates to this very common, imperceptible fault. Once identified and fixed, you’ll notice a significant improvement in your ball contact and flight.

Available at The Book Patch
A great resource for golfers of all ages and levels,
teaching professionals and coaches

GOLF TALK LIVE
Ted Odorico and I discuss fitness for golf, 10/31/2024
https://www.spreaker.com/episode/gtl-featuring-special-guest-golf-fitness-professional-bob-forman–63077349

LOOK AT YOUR THUMBS FOR BETTER GOLF
Danielle and I discuss golf posture – the segment starts at the 1:08:45 mark of the show

LOOK AT YOUR THUMBS FOR BETTER GOLF
segment starts at the 1:08:00 mark

https://www.hernco.com/golfclub/radio/2024/3_9_24gc.mp3

GOLF PERFORMANCE CLINIC

If your Club or organization would like to host a live GOLF PERFORMANCE CLINIC, contact me at bob@golfitcarolina.com. This
90-minute, interactive session will help attendees play better, healthier golf. This unique fitness clinic focuses on the physical readiness of golfers and will enhance swing efficiency, distance and playing performance, while reducing injury risk. It’s an excellent compliment to the skills and techniques taught by the PGA Professional. Informative and well-received by golfers of all ages and skill levels.

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