Eliminating Early Extension with Understanding and Drills
EARLY EXTENSION IN GOLF: A COMPREHENSIVE GUIDE BY PGA COACH ERIK SCHJOLBERG
In my years of coaching, I've seen how early extension can puzzle and frustrate golfers of all levels. It's a topic I've tackled extensively on my online coaching platform, dedicating over 20 blog posts to its analysis and resolution. Despite this, I've noticed a persistent struggle among players, who often don't grasp the root cause of their difficulties. They tend to address the symptoms they can see, rather than the underlying issue, which leads to a cycle of ineffective fixes.
Hi. My name is Erik Schjolberg and I have been a Professional Gold Coach for nearly 30 years now. I can be found all over the world, online and specifically at EJS Golf Academy located in Scottsdale, AZ at McCormick Ranch Golf Course. I have one simple goal with all of my students, help them to become the best ball striker they can be. I don't want any of my students hitting fat, thinned and topped golf shots and saying some heinous comment like they peeked, went too quick and/ or picked their head up. Leave those comments to the uninformed and those that like to use Old Wives Tales to live buy. Join my golfing army which is full of truth and kick ass ball striking!
Grasping the fundamental reasons behind the early extension in your golf swing is essential, and I am here to lead you through the sole method that will effectively and permanently correct this issue. Focus on the number one reason, positive angle of attack b/c the golfer's low point is behind the golf ball.
A considerable number of golf lovers face the challenge of early extension, and it may come as a surprise, but it is one of the most easily fixable issues in golf. Yet, the root causes and the solutions for fixing it often remain a mystery to many players. The process to correct it is quite straightforward, and I am keen to show you the necessary steps so that you can conquer this problem once and for all. Let us explore in detail what early extension involves. It is a common problem where golfers, at the beginning of their downswing, unintentionally move their hips towards the golf ball. This movement disrupts their initial hip position and the angle of their spine. This unintentional shift often results in a posture that looks like the golfer is standing up too straight at the moment of impact with the ball.
Why is this a significant issue? Mainly because it puts unnecessary strain on your spine, which can be harmful over time. It also alters the path of your swing, causing the club to move on an inward trajectory. It is crucial to understand that even if your usual swing has an over-the-top motion, you might still suffer from early extension without necessarily having the inward path issue. No matter the details, it interferes with the intended path of your swing. For example, you might be applying too much force in your swing from the top, while a more seasoned golfer with early extension might unintentionally let the club drop from the inside, leading to a severe hook.
So, what is the remedy? We must pinpoint the causes. The mechanics of a golf swing are based on the principle of cause and effect. I find it beneficial to watch my reflection to comprehend what happens when I accidentally stand up during my swing. Reflecting on this, I notice the forward motion of my hips. I then think about the mechanics behind this movement. Which muscles are involved in this action? Putting aside golf for a moment, I realize that the movement is initiated by pushing off with the ball of my right foot, which engages my right glute and hamstring. My left side seems to be less active, suggesting that the motion is mainly powered by my right leg. However, this is not the correct technique. To eliminate early extension and improve your swing, the movement should start from your left side.
By watching myself in a mirror, I can see that by moving my hip back, I can keep my spine angle consistent, and my hip does not move towards the ball. In fact, there is a slight pulling back because I am consciously leading with my left side. This intentional move effectively removes early extension. It is nearly impossible to rise from your stance unless you use your right leg to push off.
How do we apply this correction? The secret is in self-observation, using a mirror or recording a video. Trying to hit balls at full speed right after watching a tutorial and telling yourself, "I will just not push off with my right leg," will not work. Old habits are hard to break, and without deliberate effort, you are likely to fall back into your usual patterns. To properly engage the less dominant side of your body, you need to slow down and really feel the movement.
Rushing will only cause you to repeat the same mistakes. Thus, it is not recommended to hurry and start hitting balls. If you only focus on the ball, your swing will not change, and the same errors will continue. Take a moment, put the club down, and practice the basic movements.
I start by going back very slowly, making sure I am relaxed and focusing on using my left leg. I feel the urge to push off with my right, but I resist and instead use my left side to carry out the movement correctly. Then, I watch this action in a mirror. As I get better, I add more challenges, like extending my arms or holding a golf club, and gradually increase the speed until I make a mistake.
When I find a pace at which I can perform the movement accurately, I continue practicing at that speed. I avoid adding complexity if it causes me to revert to my old habits. If you are doing well with your arms crossed but make mistakes when you extend your arms, it is time to stop and adjust. It is counterproductive to keep adding elements to your practice if they do not lead to improvement. Progress should be slow, building one step at a time. Rushing will only hinder you, so it is vital to slow down and get in tune with the movements. This is about developing an awareness of the correct muscles to use. Without this awareness, you cannot improve.
As a seasoned golf professional, I, Coach Erik Schjolberg, have developed a series of drills that are particularly effective for addressing early extension, a common issue that plagues many golfers. These drills are designed to be incorporated into your practice routine, whether you're taking Scottsdale Golf Lessons with me in person or utilizing my Golf Lessons online. Let's dive into these drills that will help you maintain the proper posture and improve your swing mechanics.
Drill 1: The Wall Press
One of the most effective drills I recommend during my Scottsdale Golf Lessons is the Wall Press. This drill reinforces the feeling of the correct hip position at impact. To perform this drill, stand with your back to a wall, with your heels about two inches away from it. Assume your golf stance, and as you perform your downswing, focus on keeping your backside touching the wall. This will prevent your hips from thrusting forward, a common symptom of early extension. Practice this movement slowly at first, and as you become more comfortable, you can increase your speed. The goal is to ingrain the sensation of the correct hip position so that it becomes second nature when you're out on the course.
Drill 2: The Chair Drill
In my teaching approach, whether it's during in-person Scottsdale Golf Lessons or through the convenience of Online Golf Lessons, I always highlight the importance of a particular exercise known as the Chair Drill. This drill is incredibly beneficial for golfers who are looking to understand and feel the correct movement of their lower body throughout their golf swing. To start this exercise, you'll need to place a chair directly behind you. It's crucial that you position this chair in such a way that when you assume your usual golf stance, the very edge of the chair is lightly touching your backside. This setup is the foundation of the drill.
As you begin to swing, your main focus should be on maintaining a gentle, consistent contact between your glutes and the chair. This aspect of the drill is vital because it prevents a common mistake many golfers make - thrusting their hips towards the ball during the swing. By ensuring that your lower body stays in contact with the chair, you're training yourself to avoid this movement, which is often referred to as early extension. Early extension can significantly affect the quality of your swing and your overall game, making this drill an essential part of improving your golf skills.
The beauty of the Chair Drill lies in its simplicity and the fact that it can be practiced almost anywhere. Whether you're at home with a bit of free space or out on the range warming up before a game, this drill is easy to set up and execute. It's an excellent way for golfers of all levels to develop the muscle memory necessary for a more stable and controlled golf swing. By incorporating this drill into your practice routine, you're taking a significant step towards eliminating early extension from your swing, leading to more consistent and powerful shots on the course. This drill is a simple yet effective tool in your arsenal to improve your golf game, making it a favorite recommendation of mine in both Scottsdale Golf Lessons and Online Golf Lessons.
Drill 3: The Pause and Turn
The Pause and Turn drill stands out as a highly effective exercise that I frequently incorporate into my online Golf Lessons. Its main purpose is to significantly enhance your timing on the golf course and to foster the development of a correct hip turn, which is crucial for any golfer looking to improve their game. To get started with this drill, you should first adopt your usual stance as if you're about to hit a ball. Then, initiate your backswing just as you would during a normal shot. The key moment comes when you reach the apex of your backswing. At this point, you're advised to take a brief pause. This pause isn't just for show; it's a critical part of the exercise. After this momentary stop, you'll then proceed to start your downswing.
However, the downswing comes with a specific focus. As you move into this phase, your primary attention should be on rotating your hips in the direction of the target. It's important to do this while ensuring that the angle of your spine remains unchanged. This deliberate pause at the top of your backswing serves a vital purpose. It gives you the opportunity to correctly position your hips, setting them up for the movement to come. This is essential because it helps you avoid a common mistake known as the premature forward hip thrust. This mistake is often linked to a problem called early extension, which can disrupt the flow and effectiveness of your swing.
By integrating this Pause and Turn drill into your practice routine on a regular basis, you're likely to notice a significant improvement in the smoothness and control of your swing. The drill encourages a more disciplined approach to the timing and mechanics of your swing, leading to better overall performance on the golf course. So, if you're eager to refine your golfing skills and develop a more polished and consistent swing, making this drill a staple of your practice sessions could be a game-changer.
Drill 4: The Alignment Stick Check
In both Scottsdale Golf Lessons and Golf Lessons online, I stress the importance of feedback in practice. The Alignment Stick Check drill provides immediate feedback on your hip movement. Place an alignment stick in the ground at a 45-degree angle, just outside your right hip (for right-handed golfers). As you swing, ensure that your hip does not bump into the stick. This will train you to rotate your hips properly without the lateral movement that causes early extension. This drill is simple yet highly effective in keeping your hips in check throughout your swing.
Drill 5: The Slow-Motion Swing
Lastly, the Slow-Motion Swing is a drill I highly recommend during my Online Golf Lessons. It's about taking your full swing at a significantly reduced speed, which allows you to be more aware of each part of your swing. By slowing down, you can feel if and when your body is moving incorrectly. Focus on maintaining the correct posture and spine angle as you simulate your swing in slow motion. This drill is not only great for correcting early extension but also for improving overall swing mechanics. It can be a meditative and highly corrective practice that I encourage all my students to perform.
Incorporating these drills into your practice routine, whether through Scottsdale Golf Lessons or Golf Lessons online, will significantly help in fixing early extension. Remember, the key to success in golf is consistency and practice. By regularly performing these drills, you'll develop the muscle memory and the correct habits needed to keep early extension at bay.
As you continue to work on these drills, it's important to remain patient with yourself. Change doesn't happen overnight, but with dedication and the right guidance, you can overcome early extension. Whether you're here in Scottsdale or taking advantage of Golf Lessons online, I'm committed to helping you improve your game. Keep practicing, and you'll see the results on the course.
Conclusion
To wrap things up, the approach I am advocating for is essentially to take a step back and slow things down. It's about breaking down your exercises into their simplest, most fundamental parts. This method is not just about doing less; it's about understanding more deeply what you're doing and why. When you're practicing, consider doing so in front of a mirror. This allows you to see yourself in real-time, to observe and correct your form as you go. If you're outside or in a space where a mirror isn't feasible, using a video camera to record your sessions is a great alternative. This way, you can play back your practice and critically assess your performance, identifying areas for improvement that you might not have noticed in the moment.
The key to this strategy is consistency. It's not about making huge leaps in a short amount of time; it's about steady, incremental progress. Keep at it, day after day, and you'll start to notice improvements. These changes might seem small at first, but over time, they add up to significant advancements in your skills and abilities.
On the other hand, it's crucial to resist the urge to speed things up and push yourself too hard too fast. It might be tempting to try and accelerate your progress by going full speed ahead, but this approach is likely to backfire. Rushing through your exercises without giving yourself time to learn and absorb the fundamentals often leads to stagnation. You might find yourself stuck, not making the progress you're capable of because you've skipped over the building blocks necessary for true advancement.
In essence, patience and persistence are your best allies here. By slowing down, simplifying your approach, and committing to consistent practice, you'll set yourself on a path toward gradual and sustainable improvement. Avoid the pitfalls of haste, and you'll be more likely to achieve your goals and continue growing and developing in your chosen area of focus.
One of my Students
One of my students, let's call him Jesse, came to me struggling with a common issue known as early extension. For those unfamiliar, early extension occurs when a golfer's hips move towards the ball during the downswing. This not only leads to inconsistent ball striking but also prevents the golfer from achieving their full potential. Jesse was no exception. His scores hovered around 90, and he knew he could do better.
From our very first lesson, I focused on identifying the root causes of John's early extension. Utilizing advanced tools like the Trackman 4 Launch Monitor and 3D Pressure Plates, we were able to pinpoint the exact moments in his swing where early extension was occurring. Armed with this data, I designed a customized set of drills tailored specifically for Jesse.
A cornerstone of my teaching philosophy is the 15 minutes per day practice model. I believe that short, focused practice sessions can lead to significant improvements without overwhelming the student. For Jesse, I developed a series of drills that he could easily integrate into his daily routine. These drills emphasized proper hip movement, maintaining posture, and enhancing core stability.
One of the key drills involved using a resistance band to encourage proper hip rotation. By practicing this drill for just 15 minutes a day, Jesse began to retrain his muscle memory. Additionally, we incorporated video analysis to provide immediate feedback, allowing Jesse to see his progress and make real-time adjustments.
The results were nothing short of phenomenal. Within a few weeks, Jesse started to notice a dramatic improvement in his swing mechanics. His early extension was significantly reduced, leading to more consistent ball striking and increased confidence on the course. As Jesse's swing improved, so did his scores. He went from averaging around 90 to consistently shooting in the low 80s, and eventually breaking into the 70s.
Jesse's transformation is a testament to the power of targeted practice and the right coaching. By dedicating just 15 minutes a day to focused drills, he was able to overcome a major obstacle and unlock his true potential. His story is a perfect example of how any golfer, with the right guidance and commitment, can achieve remarkable results.
At EJS Golf Academy, my goal is to help every golfer become the best they can be. Whether you're struggling with early extension or any other aspect of your game, I am here to provide the tools, techniques, and support you need to succeed. Visit EJSGolf.com to learn more about how we can help you transform your game.
