Connect with us

Instruction

Fix early extension: 3 exercises to get your a** in gear

Published

on

It’s pretty common knowledge that “early extension” is a problem for golfers everywhere, but how does it affect your body and your game? And what can you do to fix it?

First, let’s look at early extension in its most simple form as a physical issue rather than a technical issue.

During the swing, we are asking our body to not only create force, but also resist a number of different forces created by the aggressive rotational pattern we call a golf swing. The problem comes down to each player’s unique dysfunction which will likely include bad posture, weak glutes or a locked out thoracic spine for example.

So when we then ask the body to rotate, maintain spine angle, get the left arm higher, pressure the ground, turn our hips to the target (to name a few) a lot of mobility, strength and efficiency are required to do all of this well.

And not everyone, well actually very few of us, has the full capability to do all of this optimally during the swing. The modern lifestyle has a lot to do with it, but so does physiology and it has been shown that tour players as well as everyday golfers suffer from varying levels of dysfunction but can ultimately get by relative to learned patterns and skill development.

But for the majority of players early extension leads to one or more of the following swing faults:

  • Loss of spine angle/posture. During the swing, a player will ‘stand up’ coming out of their original and desired spine angle, this alters the path and the plane of the club.
  • “Humping” the ball. Johnny Wunder’s preferred term for the forward and undesirable movement of the lower body closer to the ball.

Lack of rotation during the swing occurs due to the shift in the center of gravity caused by the loss of posture as your body does its best to just stay upright at all.

Ultimately, early extension leaves us “stuck” with the club too far behind us and nowhere to go—cue massive high push fade or slice going two fairways over (we’ve all been there) or a flippy hook as your body backs up and your hands do whatever they can to square it up.

Not only is this not a good thing if you want to hit a fairway, it’s also a really bad way to treat your body in general.

As a general rule, your body works as a system to create stability and mobility simultaneously allowing us to move, create force, etc. When we can’t maintain a stable core and spinal position or force is being transferred to an area that shouldn’t be dealing with it, we get issues. Likely, this starts with discomfort, possibly leading to prolonged pain, and eventually injury.

The body has a whole lot to deal with when you play golf, so it’s a good idea to start putting in the work to help it out. Not only will you reduce your risk of injury, but you’ll also likely play better too!

So we have three simple exercises for you here that you can do at home, or anywhere else, that will help you with the following elements

  • Posture
  • Core strength
  • Glute function
  • Thoracic mobility
  • Asymmetrical balance
  • Ground force development

#1: Forward lunge with rotation

  1. Standing tall, core engaged with a club in front of your chest, take a reasonable step forward.
  2. Stabilize your lead knee over your front foot and allow your trail knee to move down towards the ground, trying to keep it just above the surface.
  3. Maintaining your spine angle, rotate OVER your lead leg (chest faces the lead side) with the club at arm’s length in front of your torso keeping your eyes facing straight forwards.
  4. Rotate back to center, again with great control, and then step back to your original standing position.
  5. Repeat on other leg.

#2: Bird dog

  1. Get down on all fours again focusing on a quality, neutral spine position.
  2. Extend your left arm forward and your right leg backward.
  3. Control your breathing and core control throughout as we test balance, stability and core activation.
  4. Hold briefly at the top of each rep and return to start position.
  5. Repeat with right arm and left leg, alternating each rep.
  6. If this is difficult, start by working arms and legs individually, only life 1 arm OR 1 leg at a time but still work around the whole body.

#3: Jumping squat

  1. Start with feet shoulder-width apart, eyes fixed forward.
  2. Engage your squat by sending your knees forwards and out to create pressure and torque, whilst sending your hips down and back.
  3. Squat down as far as possible whilst maintaining a neutral spine, active core and heels on the ground.
  4. As you naturally come out of the squat, push the ground away using your whole foot, creating as much speed and force as possible as you jump in the air.
  5. Land with excellent control and deceleration, reset and repeat.

Got 10 minutes? Sample workout

3 Rounds

  1. 10 Forward Lunge with Rotation (5 each leg)
  2. 10 Bird Dog (5 Each side or 5 each limb if working individually)
  3. 5 Jumping Squats
  4. 1 Minute Rest

If you can take the time to make this a part of your routine, even just two or three times per week, you will start to see benefits all round!

It would also be a perfect pre-game warm-up!

And one thing you can do technically? Flare your lead foot to the target at address. A huge majority of players already do this and with good reason. You don’t have to alter your alignment, rather keep the heel in its fixed position but point your toes more to the target. This will basically give you a free 20 or 30 degrees additional lead hip rotation with no real side-effects. Good deal.

This is a great place to start when trying to get rid of the dreaded early extension, and if you commit to implementing these simple changes you can play way better golf and at least as importantly, feel great doing it.

 

To take your golf performance to new levels with fitness, nutrition, recovery, and technical work, check out everything we do on any of the following platforms.

Your Reaction?
  • 33
  • LEGIT2
  • WOW0
  • LOL0
  • IDHT0
  • FLOP3
  • OB4
  • SHANK13

Michael is both a PGA Professional and Head of Performance at The York Golf Academy in England and a highly qualified strength and fitness specialist as owner and head coach of CrossFit YO4. This background has seen years of working with highly experienced individuals as well as the most cutting edge approaches in golf. Through those years of learning Michael has combined his golf and fitness experience to work with players all around the world to create a golf swing, fitness program and lifestyle that not only gives people a new, high level of performance but also the most balanced, healthy lifestyle possible. To learn more about Michael & what he does visit www.golf-wod.com to check out everything that he does and to experience the online GOLFWOD Community.

3 Comments

3 Comments

  1. joe

    Feb 17, 2020 at 9:37 am

    Early extension is not a strength limitation problem. It’s a tempo and technique problem. Some of the strongest golfers I know still hump the goa to varying degrees. All the technical workouts in the world don’t solve the issue.

    Not suggesting these drills and general fitness is unnecessary, but they don’t address early extension whatsoever.

  2. geohogan

    Feb 16, 2020 at 2:50 pm

    ” when we then ask the body to rotate, maintain spine angle, get the left arm higher, pressure the ground, turn our hips to the target (to name a few) a lot of mobility, strength and efficiency are required to do all of this well.”

    During a complex movement such as the golf swing , all above (rotate, spine angle, left arm position, feet, hips etc etc are part of a complex chain action of movement
    controlled by our subconscious. The number one job of subconscious is to keep us upright on two legs. Its in our genetics as homo sapiens.

    EE is simply the subconscious balancing us in the coronal plane. Head and hips counter balance in the coronal plane.
    Jeopardize balance due to ridiculous golf swing promoting internal focus on individual body parts, and the subconscious over rules (job one) to maintain balance… keep us upright. To correct the imbalance the head and hips counter re establish balance in the coronal plane. ie head and hips become more aligned… stacked.
    To correct EE, simply have intent to keep the chin ahead of the toes at address and throughout the swing, with full understanding that the head and hips counterbalance.
    basic physiology. Its that simple.

  3. mighty mouse

    Feb 16, 2020 at 12:51 pm

    will it make my penor bigger?

Leave a Reply

Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Instruction

Dennis Clark: Hitting from the turf

Published

on

I have seen as much as 4-5 MPH increase in clubhead speed when my students hit form a tee compared to hitting off the turf. Why?  Fear of FAT shots.

First question: Are you better hitting off a tee than on the turf?

Next question: When you play in a scramble and you have the option of dropping in the fairway or slightly in the first cut, do you choose the rough-especially when hitting over water or sand?

The answer to all these the same: Because the vast majority of golfers do not have a bottom of the swing arc safely in front of the golf ball consistently.

Consider a PGA Tour event, Korn Ferry, Champions Tour, LPGA Tour, whatever…You might see missed fairways, missed greens, hooks, blocks, etc. but we rarely, if ever, see a FAT shot. They simply do not hit the ground before the golf ball. Of course, there are exceptions, into the grain on short pitches, for example, but they are just that-rare exceptions. On the other hand, go to any golf course and watch average golfers for a while. Fat shots are not uncommon. In fact, they, or the fear of them, dominate most golf games.

The number one mistake I have seen on the lesson tee for over 35 years is unquestionably a player’s inability to control the bottom of the golf swing. I have seen everything from hitting 4 inches behind the ball to never reaching the bottom at all It has been my experience that that hitting fat shots is the number one flaw in most golf swings.

Let’s start with this fact: elite level players consistently reach a swing bottom (low point) some 3-4 inches in front of the golf ball-time after time after time. This happens for a variety of reasons, but the one I’d like to look at today is the position of the golf club at impact with the golf ball.

The club is leaning forward, toward the target, the hands are ahead of the club head, never straight up over it, never behind it-always, always leaning forward is the only way to consistently bottom out in front of the golf ball.   

A player cannot hit a ball consistently from the turf until he/she learns this and how to accomplish it. For every golfer I teach who gets into this position, I might teach 50 who do not. In fact, if players did not learn how to “save” a shot by bailing out on the downswing (chicken wing, pull up, raise the handle, or come over the top, (yes over the top is a fat shot avoidance technique) they would hit the ground behind the golf ball almost every time!  Hitting better shots from the fairways, particularly from tight lies, can be learned, but I’m going to be honest: The change required will NOT be easy. And to make matters worse, you can never play significantly better until you overcome the fear of hitting it fat.. Until you learn a pattern where the bottom of the swing is consistently in front of the ball, the turf game will always be an iffy proposition for you.

This starts with a perception. When first confronted with hitting a golf ball, it seems only natural that an “up” swing is the way to get the ball in the air-help it, if you will. The act of a descending blow is not, in any way, natural to the new player. In fact, it is totally counterintuitive. So the first instincts are to throw the club head at the ball and swing up to get the ball in the air; in other words, it makes perfect sense. And once that “method” is ingrained, it is very difficult to change. But change if you must, if your goal is to be a better ball striker.

The position to strive for is one where the left wrist (for a right-hander) is flat, the right is slightly dorsiflexed, and the handle of the golf club is ahead of the grip end. Do your level best to pay attention to the look and feel of what you’re doing as opposed to the flight of the golf ball. FEEL that trail wrist bent slightly back, the lead wrist flat and the hands ahead. It will seem strange at first, but it’s the very small first step in learning to hit down on your tight lies. If some degree of that is not ultimately accomplished, you will likely always be executing “fit in” moves to make up for it. It is worth the time and effort to create this habit.

My suggestion is to get on a Trackman if possible to see where you’re low point actually is, or perhaps you may just want to start paying close attention to your divots-particularly the deepest part of them. I’m sure you will get into a pattern of bottoming out consistently in front of the ball when you begin to learn to get the hands ahead and the club head behind. And best of all, when this becomes your swing, you will lose the fear of hitting the turf first and be free to go down after the ball as aggressively as you like.

Ok, so how is this accomplished? While many players are looking for a magic bullet or a training aid which might help one miraculously get into a good impact position, I dare say there is not one. It is a trial and error proposition, a learn-from-the-mistakes kind of thing achieved only through repetition with a thorough understanding of what needs to be done. The hardest thing to do is IGNORE the outcome when learning a new motor skill, but you must do it. A couple of things you might try:

  • Start with 30-50 yard pitch shots, paying close attention to the hands leading at impact. Again ignore the outcome, look only at the divot.
  • Hit a TON of fairway bunker shots. Draw a line in the sand 3-4″ in front of the ball and try to hit it.
Your Reaction?
  • 44
  • LEGIT10
  • WOW1
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK3

Continue Reading

Instruction

What you can learn from the rearview camera angle

Published

on

We often analyze the golf swing from the face-on view or down-the-line camera angle. However, we can also learn how the body moves in the swing from the rearview or backside view.

When seeing the swing from the rearview, we can easily see how the glutes work. The trail glute actually moves back and around in the backswing. This means the glute moves towards the target or towards the lead heel. Note the trail glute start point and endpoint at the top of the backswing.

To some, this may seem like it would cause a reverse weight shift. However, this glute movement can enable the upper body to get loaded behind the ball. This is where understanding the difference between pressure, and weight is critical (see: “Pressure and Weight”).

This also enhances the shape of the body in the backswing. From the rear angle, I prefer to have players with a tuck to their body in their trail side, a sign of no left-side bend.

This puts the body and trail arm into a “throwing position”, a dynamic backswing position. Note how the trailing arm has folded with the elbow pointing down. This is a sign the trailing arm moved in an efficient sequence to the top of the backswing.

Next time you throw your swing on video, take a look at the rearview camera angle. From this new angle, you may find a swing fault or matchup needed in your golf swing to produce your desired ball flight.

Your Reaction?
  • 29
  • LEGIT7
  • WOW2
  • LOL1
  • IDHT0
  • FLOP1
  • OB1
  • SHANK2

Continue Reading

Instruction

How to stop 3-putting and start making putts

Published

on

When we are 3-putting we are ‘stuck in the box’. This means that when we are standing over the putt the second before we make our stroke everything happens to ‘go downhill.’ When this happens, depending on your playing level, things can become a bit erratic on the putting surface.

When a 3 putt happens, it is typically because you failed to do something before you made your stroke. The large majority of my 3 putts happen when I am not completely SOLD on the line of my putt, aka not committed. Questioning anything over the ball will lead to 3 putts.

Here is a breakdown/checklist on how to approach the green and get your ball in the cup without hesitation.

1. It starts with the approach shot into the green and the decision of direction you make to enter the hole. Scan the entire green with your eyes on the walk-up. Left to right and right to left. Look for a few seconds before you step onto the putting surface. This helps determine the high side and the low side, or if the green is relatively flat. Don’t be picky, just look and make a decision.

2. Once you get to the ball, mark it. Take 3 steps behind your ball mark. Now you must pick a line… Left, Center, or Right of the cup. (Skip step 3 if you know the line) It should take seconds but for those that are not sure it will take longer. Understand that every putt has a statistical level of difficulty. So to increase the odds, players must avoid putting in the unsure mind, and take the time to figure out a line. I also find that people who are 3 putting are overly confident and just not committed aka too quick to putt.

3. To commit, you must find the angle of entry into the cup. Walk up to the hole and look at the cup. How is it cut? Determine if it is cut flat or on a slope angle. This will help you see the break if you are having a hard time. Then determine how much break to play. Cut the hole into 4 quarters with your eyes standing right next to it. Ask yourself, which quarter of the cup does the ball need to enter to make the putt go in the hole?

I encourage using the phrases ‘in the hole’ or ‘to the hole’ as great reinforcement and end thoughts before stroking the ball. I personally visualize a dial on the cup. When my eyes scan the edges, I see tick marks of a clock or a masterlock – I see the dial pop open right when I pick the entry quadrant/tick mark because I cracked the code.

Remember, the most important parts of the putt are: 1.) Where it starts and 2. ) Where it ends.

4. To secure the line, pick something out as the apex of the putt on the walk back to the mark. Stand square behind the ball mark and the line you have chosen.

5. To further secure the line, place your ball down and step behind it to view the line from behind the ball. Don’t pick up the ball mark until you have looked from behind. When you look, you need to scan the line from the ball to the cup with your eyes. While you are scanning, you can make adjustments to the line – left, right or center. Now, on the walk into the box, pickup the mark. This seals the deal on the line. Square your putter head to the ball, with feet together, on the intended line.

6. To make the putt, look at the apex and then the cup while taking your stance and making practice strokes to calibrate and gauge how far back and through the stroke needs to be.

7. To prove the level of commitment, step up to the ball and look down the intended line to the apex back to the cup and then back to the apex down to your ball. As soon as you look down at the ball, never look up again. Complete one entire stroke. A good visual for a putting stroke is a battery percentage and comparing your ‘complete stroke’ to the percentage of battery in the bar.

8. Look over your shoulder once your putter has completed the stroke, i.e. listen for the ball to go in and then look up!

If you find a way that works, remember it, and use it!

Your Reaction?
  • 90
  • LEGIT12
  • WOW2
  • LOL2
  • IDHT3
  • FLOP2
  • OB1
  • SHANK26

Continue Reading

WITB

Facebook

Trending