Exercises to Fix Early Extension in Your Golf Swing

Early extension. It’s a silent swing killer, a frustrating flaw that plagues golfers of all levels. You're setting up, feeling powerful, ready to unleash… and then your hips thrust forward towards the ball, your spine straightens, and you lose all that carefully crafted power. The result? Weak fades, topped shots, and a whole lot of frustration. But don't despair! Early extension is fixable. It requires a blend of understanding the underlying causes and a commitment to targeted exercises. This guide will provide you with that knowledge and a practical roadmap to a more powerful, consistent, and back-friendly swing.

Understanding Early Extension: Why It Happens

Before diving into the exercises, let's understand the root causes of early extension. This isn't just about a technical flaw; it’s often a result of physical limitations or compensations in your body.

Common Causes of Early Extension:

• Limited Hip Mobility: Tight hips restrict your ability to rotate correctly in the backswing and downswing. This forces you to find movement elsewhere, often by thrusting your hips forward.
• Weak Core Muscles: A weak core struggles to stabilize your spine during the swing. This instability can lead to early extension as your body tries to find a more “stable” position.
• Poor Glute Activation: Your glutes are crucial for generating power and maintaining posture in the golf swing. If they aren't firing correctly, you'll likely see your hips move incorrectly.
• Incorrect Setup: A poor setup, particularly with excessive knee bend or incorrect spine angle, can predispose you to early extension.
• Lack of Awareness: Sometimes, you’re simply not aware that you’re early extending! Visual feedback (like video analysis) can be incredibly helpful.

Mobility Exercises: Freeing Up Your Hips

Increased hip mobility is paramount to achieving better rotation and preventing early extension. These exercises will target the key areas restricting your movement.

1. Hip Flexor Stretch (Kneeling)

Tight hip flexors are a common culprit behind limited hip rotation. This stretch helps lengthen those muscles.

1. Kneel on your right knee with your left foot flat on the ground in front of you, knee bent at 90 degrees.
2. Gently push your hips forward until you feel a stretch in the front of your right hip.
3. Hold for 30 seconds, then repeat on the other side. Engage your glute on the side you are stretching to deepen the stretch.
4. Perform 2-3 repetitions on each side.

2. Pigeon Pose (Yoga Variation)

This pose targets the hip rotators and glutes, improving overall hip mobility.

1. Start in a plank position. Bring your right knee towards your right wrist, placing your right ankle towards your left wrist.
2. Lower your hips towards the ground, ensuring your left leg is extended straight back.
3. If you feel a good stretch, stay here. For a deeper stretch, fold forward over your right leg.
4. Hold for 30 seconds, then repeat on the other side.
5. Perform 2-3 repetitions on each side.

3. 90/90 Hip Rotations

This exercise promotes internal and external hip rotation, crucial for a fluid golf swing.

1. Sit on the floor with both knees bent at 90 degrees. Your front leg should be rotated outwards, and your back leg rotated inwards.
2. Keep your torso upright and your feet flexed.
3. Without using your hands, try to rotate both legs to the opposite position, maintaining the 90-degree angles.
4. Repeat for 10-15 repetitions.

Strength Training: Building a Stable Foundation

Strength is essential for controlling your body during the golf swing and preventing compensatory movements like early extension. Focus on core and glute strengthening exercises.

1. Plank Variations

Planks are excellent for core stability. Variations increase the challenge as you progress.

• Standard Plank: Maintain a straight line from head to heels, engaging your core and glutes. Hold for 30-60 seconds.
• Side Plank: Lie on your side, supporting yourself on your forearm and the side of your foot. Hold for 30-60 seconds per side.
• Plank with Shoulder Taps: From a standard plank position, alternately tap your opposite shoulder with your hand. Perform 10-15 taps per side.

2. Glute Bridges

Glute bridges activate and strengthen your glutes, promoting proper hip extension and stability.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
3. Hold for a second at the top, then slowly lower back down.
4. Perform 15-20 repetitions. To add difficulty, perform single-leg glute bridges.

3. Dead Bugs

This exercise strengthens your core while promoting spinal stability.

1. Lie on your back with your knees bent at 90 degrees and your arms extended towards the ceiling.
2. Slowly lower your right arm towards the ground behind you while simultaneously extending your left leg straight out. Maintain contact between your lower back and the floor.
3. Return to the starting position and repeat on the opposite side.
4. Perform 10-15 repetitions per side.

4. Medicine Ball Chops

Medicine ball chops closely mimic the rotational movement of the golf swing, building core strength and power.

1. Stand with your feet shoulder-width apart, holding a medicine ball.
2. Initiate a chopping motion, bringing the ball from over your right shoulder down towards your left hip (or vice versa).
3. Maintain a stable core and control the movement.
4. Perform 10-15 repetitions per side.

Drills for Swing Correction: Re-Training Your Movement

Once you’ve improved your mobility and strength, it’s time to address the swing itself. These drills will help you feel the correct movements and ingrain them into your muscle memory.

1. Wall Drill

This drill helps maintain proper spine angle and prevents early extension by providing immediate feedback.

1. Set up in your golf posture with your tailbone (sacrum) touching a wall.
2. Make your backswing and downswing, ensuring your tailbone maintains contact with the wall throughout the motion. If your hips thrust forward, you will lose contact with the wall.
3. Focus on rotating around your spine, rather than extending towards the ball.
4. Start with slow, controlled movements and gradually increase your speed as you become more comfortable.
5. Repeat for 10-15 repetitions.

2. Chair Drill

Similar to the wall drill, this provides a physical barrier to prevent your hips from moving too far forward.

1. Place a chair behind you at address.
2. As you swing down, imagine sitting onto the chair with your glutes.
3. This will encourage you to maintain your spine angle and use your glutes for power rather than extending early.
4. Repeat for 10-15 repetitions.

3. Stick Drill

This drill reinforces proper rotation and prevents swaying or thrusting.

1. Place a golf club or alignment stick across your hips, held in place by your belt loops or waistband.
2. Make your swing, paying attention to the movement of the stick.
3. The stick should rotate around your body, rather than moving laterally (swaying) or thrusting forward (early extension).
4. Focus on feeling the rotation of your hips and core.
5. Repeat for 10-15 repetitions.

4. Impact Bag Drill

This helps you feel the correct impact position without the pressure of hitting a ball.

1. Set up in front of an impact bag.
2. Make your swing and focus on delivering the club to the bag with your hips rotated and your spine angle maintained.
3. Avoid thrusting your hips forward to meet the bag.
4. Focus on feeling the compression of the bag with your body in a powerful, stable position.
5. Repeat for 10-15 repetitions.

Incorporating These Exercises Into Your Routine

Consistency is key. Don’t expect to fix early extension overnight. Here’s how to integrate these exercises into your golf training:

• Warm-up: Perform the mobility exercises before each round or practice session.
• Strength Training: Dedicate 2-3 days per week to strength training, focusing on core and glute exercises.
• Swing Drills: Incorporate swing drills into your practice sessions, focusing on feeling the correct movements and preventing early extension.
• Video Analysis: Regularly record your swing to monitor your progress and identify any areas that need further attention. Compare your swing to professional golfers to identify areas that may need improvement.

Beyond the Exercises: Additional Tips

While exercises are crucial, consider these additional factors to address early extension:

• Professional Instruction: A qualified golf instructor can analyze your swing, identify the root causes of your early extension, and provide personalized guidance.
• Proper Equipment: Using clubs that are the correct length and lie angle can significantly impact your swing mechanics.
• Mindful Practice: Focus on quality over quantity. Pay attention to your body movements and feel the correct positions.
• Patience: Fixing early extension takes time and effort. Stay patient and persistent, and you will see results.

The Path to a Better Swing

Early extension doesn't have to be a permanent fixture in your golf game. By understanding the causes, committing to targeted exercises, and seeking professional guidance when needed, you can eliminate this swing flaw and unlock a more powerful, consistent, and enjoyable golf experience. Remember to focus on hip mobility, core strength, and proper swing mechanics. The journey to a better swing might take time and dedication, but the rewards – longer drives, straighter shots, and reduced back pain – are well worth the effort. So, get to work, and get ready to transform your game!