Instruction

Three Common Swing Faults: Early Extension

Published

12 years ago

Mar 28, 2014

In this second instalment of three articles I am going to look at early extension, a common swing fault that we see in many of the students that come to our academy, often regardless of scoring ability and body shape.

Click here to read the first installment: The Hunched Setup Posture.

The Issue: Early Extension

By early extension, I mean the loss of flexion at the hip on the downswing. In simple terms, pushing the hips forward and standing upright too early long before impact has been made. This often leads to compensatory movements from the upper back, shoulders, wrists and hands to manipulate the club into a decent position for the moment of truth.

Early extension can be caused by a number of different things, but the two most common are over rotation in the wrong direction in the back swing (see upcoming article on reverse spine angle) and/or a weak posterior chain (glutes, hamstrings and lumbar erector spinae.)

The Fix: Takeaway Drills and Strengthening Exercises

My remedy for over rotation (in the wrong direction) is to first of all create a bit more of an angle at address (see photo), thereby reducing the potential for over rotation in the wrong direction. After that has been ingrained, we use the tubing on the Ramsay Posture Belt to simulate gripping a club and literally practice taking a backswing but letting the tubing restrict how far we can turn without losing shape.

With regards to the weakness of low back, glute and hamstring, I first get clearance for musculoskeletal issues and then assess basic movement skills and prescribe an appropriate program of strength exercises for the posterior chain. It usually consists of, but is not limited to squats, lunges, deadlifts, back extensions, hamstrings curls and their respective variations at loads and volume that are appropriate for the client. This is more often than not built in with a program that addresses the player’s overall strength needs.

Gaining strength is a slow burner; it takes time and a lot of work. Learning a new movement can often be done relatively quickly, but a strength program should not be undertaken unless the player is willing to commit time and effort. However, a stronger posterior chain and body in general will help overall health and wellbeing by developing a stronger musculoskeletal system and speeding up your metabolism amongst a host of other benefits. So it’s well worth undertaking if you have had clearance from your doctor and can get access to a high quality, individually tailored golf fitness program.

Below is a mini program of setup posture drills and strength exercises to help you with your backswing and posterior chain strength.

For many of the exercises we prescribe we use the Ramsay Posture Belt (above), a great bit of kit that allows us to get into good posture and then make small but very rapid muscle activations and reopen that neural pathway back to the brain. That makes us more aware of those key postural muscles and more likely to use them during setup and swing.

Equipment Needed

Ramsay Posture Belt: The ultimate tool for training golf posture and movement patterns.
Spikey Ball: Versatile self massage and release tool.
Knee Band: Can be used around the knee, ankle or foot to activate and strengthen glute muscles.

Note: All product are available to purchase, simply contact nick@golffitapp.com.

Here are some alternatives you might find lying around at home that you can substitute for the recommended products. They are not as effective, but adequate for lower-level exercises.

For the Ramsay Posture Belt, golfers can substitute a resistance band or theraband tubing.
For the Spiky Ball, golfers can substitute a tennis ball, cricket ball or golf ball.
For the knee Band, golfers can substitute a resistance band tied in a loop

The Program

Perform as a circuit – three rounds with 20 seconds of rest between exercises.

Set Up Posture Drill: 30 seconds
Restricted Left Arm Takeaway: 12 reps
Lying Glute Bridge: 45 secs
Body Weight Squat: 15 reps
Body Weight Forward Lunge: 12 reps each side
Body Weight Overhead Good Morning: 12 reps

No. 1: Setup Posture Drill

Purpose

Initial stage of exercises for development of postural awareness.

Positioning

Posture belt, knee band.
In setup position.
Hands and arms in front loop.

Form

Stomp and pulse working through three speeds (33, 66, 99).
Maintain posture.

Tips

Watch head position, retract chin.
Check form in mirror.

No. 2: Restricted Left Arm Takeaway

Purpose

Train connection of left shoulder in takeaway.

Positioning

Posture belt, in set up position, left arm holding left middle in band at setup.

Form

Perform short takeaway.
Keep left shoulder low.
Keep scapular muscles engaged and shoulder connected.

Tips

Watch head position, retract chin
Check form in mirror

No. 3: Lying Glute Bridge

Purpose

Activates glute muscles.

Positioning

Lie face up with feet on floor.
Knees bent at 90 degrees.

Form

Lift hips off ground so body is in a straight line.
Squeeze glute muscles.

No. 4: Body Weight Squat

Purpose

Basic introduction to lower body exercise, strengthens glutes and quads.

Positioning

Athletic stance, feet hip width apart.

Form

Sit down on an imaginary chair behind you.
Use your arms as a counterbalance by extending them in front of you. “Sit and reach.”
Stand back up to start position.
Take form deeper as you get stronger.

Tips

Watch head position, retract chin.
Check form in mirror.

No. 5: Body Weight Forward Lunge

Purpose

Strengthen glutes, quads and hamstrings.

Positioning

Athletic standing stance.

Form

Step forward into lunge position.
Drop back knee to almost touching the floor.
Return to start position and repeat on other side.

Tips

Try to keep knee tracking over toes.

No. 6: Body Weight Overhead Good Morning

Purpose

Strengthen hamstrings and back.

Positioning

Semi-wide stance with chest above hips.
Slight bend in knees.
Arms raised above head.

Form

Engage core and upper back.
Slowly lower upper body down keeping slight bend in knees and back straight.
Keep hands above head throughout entire range.
When you reach end range, return back to start position keeping back straight.

Tips

Focus on keeping connection in upper back.
Do not round lower back.

Instruction

How to play your best golf when the temperature drops

Published

3 months ago

Feb 3, 2026

Brendon Elliott

The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.

“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.

Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.

If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.

Understand What Cold Does to Your Game

Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.

Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.

Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.

Layer Up Without Restricting Your Swing

Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.

Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.

Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.

Take More Club Than You Think You Need

This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.

The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.

Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.

Adjust Your Expectations on the Greens

Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.

Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.

Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.

Embrace the Mental Challenge

Hull said something interesting about cold weather golf: “I like the mental toughness of it.”

That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.

Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.

Warm Up Longer and Smarter

This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.

World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.

Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.

The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.

Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!

Instruction

3 lessons from Brooks Koepka that’ll actually lower your score

Published

3 months ago

Feb 2, 2026

Brendon Elliott

Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.

What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.

So, what can average golfers learn from someone who treats the game so differently? Quite a bit.

Stop Overthinking Every Shot

Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.

This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.

How to actually do this:

On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.

Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.

If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.

This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.

Play to Your Strengths (Even If They’re Not Pretty)

Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.

Here’s how to build your game like Brooks:

Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.

Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.

Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.

Save Your Best for When It Counts

Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.

How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.

Here’s what actually works:

Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.

Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.

Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.

The Bottom Line

Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.

You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.

Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.

Instruction

What we can learn from Blades Brown’s impressive American Express performance

Published

3 months ago

Jan 29, 2026

Brendon Elliott

Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.

Here are three practical lessons from his performance that you can use on your own course this weekend.

Step 1: Give Priority to Accuracy Over Distance Off The Tee

Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.

Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.

Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.

The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.

Step 2: Commit To Hitting More Greens

This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.

How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.

Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.

Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.

When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.

Step 3: Minimize Mistakes And Stay Patient

Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.

He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.

Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.

Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.

Give these three steps a try. Your scorecard will thank you.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.