Physical conditioning has become a big addition to the game of golf. Many professional players have committed to developing flexibility, strength and power to drive farther and hit more accurately. Amateur golfers are recognizing the importance of physical conditioning, as well. A common swing mistake that can be improved through increased physical conditioning is EARLY EXTENSION. It is one reason why golfers sometimes shank or hook the shot, because they come back down closer to the ball than they were at set up, causing inefficiency and inaccuracy at impact.

Early Extension is defined as any forward movement or thrust of the lower body towards the golf ball during the downswing. This lower body movement creates loss of spine angle and causes the arms and club to be stuck or trapped behind your body. Developing hip and spinal flexibility, gluteus (rear end muscle) strength, and the flexibility required to separate upper body motion from lower body motion, will allow the lower body to stabilize and be able to remain steady while you rotate your upper body through the swing.

Early Extension can be alleviated through a combination of flexibility and strength exercises designed to improve upper body (torso) rotation over a stable base and increase glute strength. Developing torso rotation will help you rotate around the hips while keeping the lower body still. Improving gluteal muscle strength will help in holding the lower body steady below that rotation.

Here are two exercises to help you:

TORSO ROTATION  – Perform the Half-Kneeling Long Turn:
Get into a half-kneeling position with one knee down on a comfortable cushion. Grasp each end of a golf club and hold it overhead, maintaining a tall posture. Without moving the lower body, try to rotate the torso as far as possible to the right. Return to your original position. Then rotate your torso as far as possible to the left, again without moving the lower body. Repeat several times.

GLUTEAL (REAR END) MUSCLE STRENGTH  –  Perform Bent Knee Marches:
Lie with your back flat on the floor. Bend your knees, feet together. Raise your hips off the floor so that they are in line with your knees and shoulders. Slowly lift the right leg off the floor, maintaining the bend in the knee and the hip elevation. Pause with the heel 12- 15 inches off the floor, then return to the starting position. Repeat with the left leg. Repeat 8 to 10 times. If this is too difficult, return the hips to the floor with each repetition, instead of holding them elevated throughout.

Do these exercises three times a week, and see great improvements in both your physical abilities and your golf swing!

Robin L. Berry is owner, manager and personal trainer of Fit To You, LLC, a mobile fitness training service. Robin is a National Academy of Sports Medicine certified personal trainer and is trained in golf fitness by Titleist Performance Institute. If you would like to reach Robin, visit www.fittoyouaz.com or email robin@fittoyouaz.com.