Early Extension, Part 3, The Core

In two previous posts (Swing Faults-Early Extension, Early Extension-Part 2), I talked about what the Early Extension swing fault is and what the physical limitations that can cause an Early Extension are.  To review, they are:

• General lower body stiffness, joint immobility or muscle imbalances
• Poor Lead Hip Internal Rotation
• Poor segmental separation of upper and lower body
• Inability to control pelvis
• Weak glutes and abs

I went over Lower Body Stiffness, Joint Immobility and Muscle Imbalances in Part 1 and in Part 2 I talked about Poor Lead Hip Internal Rotation and Poor Segmental Separation of Upper and Lower Body.

Today, I will go over what you can do to try to correct an Inability to Control the Pelvis and what you can do about Weak Glutes and Abs.  Basically, we will go over a beginner core workout.

1) Inability to control the pelvis- you need to be able to control the position of your pelvis for optimal power transfer.  If you can't do it properly, there is a good chance your posture is changing throughout the swing.  Inability to do so can be from lack of understanding or poor abdominal and glute strength.  Check first to see if you can  control your pelvis in address position.

Golf Posture Pelvic Tilts

This test is a great indicator of low back mobility and your ability to control the position of your pelvis.  Make sure you don’t move your upper body during the test and only go as far as possible without pain.

A- Stand in address position with arms crossed.  Keep pelvis in neutral position. Alex has a slight anterior tilt in his stance already- see how his low back has a little too much curve in it.  He could be a little more neutral.

B- Tilt your pelvis forward as far as you can without pain and without moving the upper body.

C- Tilt your pelvis back so your lower back is rounded.

Go back and forth, checking for a full range of motion.  It's a hard to to check on your own so try to do it in front of a mirror, video tape it or have someone watching you.

If you are unable to do this without moving your upper body, then you need to work on it.  You can practice them while lying on your back with your knees bent.  I find it's a little easier to do them in quadruped position.

Quadruped Pelvic Tilts-
A- Get on your hands and knees with your hands directly below your shoulders and your knees directly below your hips with your hips in a neutral position.

B- Tilt your pelvis forward as far as you can go without pain and without using your upper body.

C- Tilt your pelvis back so your lower back is rounded.

Once you master the Quadruped Tilts, go back to Standing Tilts. You want to master the Standing Tilts as this will be the position you will be in out on the course.

Weak glute and abs will prevent you from keeping your lower body stable.  Gluteal and abdominal strength will also help control pelvis, which is important in helping the lower body from thrusting toward the ball on the downswing.

Exercises that can help activate and strengthen glutes,  as well as stabilize and strengthen the core.

I usually use this sequence with new clients:

1- Glute Medius Activation (Happy Clams)
2- Supine Bridge Holds
3- Hip to Shoulder Flexion (Crunches)
4- Supine Bridges with Leg Extension
5- Stabilization (Quadruped  Opposites and Prone Bridge/Plank)
6- Lateral Stabilization (Side Planks)

I put this sequence at the beginning of the workout, right after foam roll and dynamic warm up.  For the most part, I stole it from Mike Boyle's writings and lectures (with my own twist on it), specifically his book Designing Strength Programs and Facilities.

Happy Clams
I use this as a glute medius activation exercise for beginners.  Lie on your side with your knees bent and together.   Try to lift your knee up as high as possible.  The trick is to keep your pelvis still (don't let it open up and move back) and your feet together. 

Supine Bridge Holds
These exercises will help teach glute activation as well as strengthen the glutes.

Start out on your back with your knees bent and feet on the ground.  Keep your arms to the side in the beginning and progress to your arms crossed across your chest.

Hold for 5 seconds, then come down slowly.

If you feel a cramp in your hamstring, your are not using your glutes enough.  Also, be careful not to use your lower back (lumbar spine) to lift the pelvis off the ground.

Hip to Shoulder Flexion (Crunches)
I love these crunches as it gives you a point A to point B to work with.  I see so many "styles" of the basic ab crunch and this seems to be the most efficient since it gives you an end point.

Lie on your back holding a stick or golf club, with your arms straight and the club on your thighs.

Tuck your chin towards your chest and perform the crunch one vertebrae at a time.

Bring the club to your knees and come down slowly.

Bridges with Leg Extension
More glute activation and strengthening as well as single leg and core stability.

Start out the same as the Supine Bridge Holds (see above).

Extend one leg out and hold for as long as you can, maintaining the straight line from your shoulder to your ankle.

Quadruped Opposites

Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor and pelvis in neutral position (see above- Quadruped Pelvic Tilts). Put a rolled up towel or water bottle on your lower back to give some feedback as to whether or not you are moving it.  Remember, we don't want this movement to come from the lower back.

Extend your hip, keeping your leg straight while you extend your opposite arm turning your palm to face the sky.  Try to make a straight line from your foot to your hand.  Get as "long" as possible.  Make sure you don't increase the curvature in your lower back at the same time. 

Prone Planks
Lie face down with your forearms on the floor, keep your elbows under your shoulders.  Come up off the ground, support yourself with your forearms and toes, forming a straight line from your ankles to your shoulders. 

Make sure you do not have your butt too high in the air or that it doesn't sag down, keep the straight line.

If this is too hard, you can do a modified prone plank on your forearms and knees.

Lateral Stabilization (Side Planks)
Lie on your side with your feet on top of each other and keep you left elbow directly under you shoulder.  The top part of your arm (humerus bone) should be perpendicular to the ground.  If it's not you can cause a lot of stress to the shoulder joint. 

Lift your hips off the ground until your make a straight line with your body.  Your calves should be off the ground.  Hold for :30.

If you can't hold for :30, then do reps with them (3 x :10).

Conclusion

So I have given you a starting point to help correct some physical limitations that could be causing the Early Extension swing fault.  Ideally, you would have a golf fitness professional doing an assessment on you first to check where the physical limitations are.

Remember, even if you "clean up" some of the imbalances, asymmetries and weaknesses in your body, it doesn't mean the swing fault will disappear.  Please make sure you are working with a teaching pro on your swing mechanics while you are working on your fitness.

Comments

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