How Can You Fix Early Extension in Your Golf Swing?

AvatarByArthur Hershberg Golf Techniques & Tips


Golf is a game of precision, patience, and technique, where every swing can make or break your performance on the course. Among the myriad of swing faults that golfers encounter, early extension stands out as a common yet frustrating issue. This phenomenon occurs when a golfer’s hips move toward the ball during the downswing, causing them to lose their posture and balance. Not only does this disrupt the swing path, but it can also lead to inconsistent ball striking and diminished power. If you’ve found yourself grappling with early extension, fear not—understanding its causes and learning how to correct it can unlock a new level of consistency in your game.

Early extension can stem from various factors, including improper setup, lack of core stability, or even mental pressures that arise during play. Many golfers may not even realize they are extending early until they review their swing or receive feedback from a coach. The good news is that with a few focused adjustments and drills, you can train your body to maintain its posture throughout the swing, leading to improved contact and distance.

In this article, we will explore the underlying mechanics of early extension, its impact on your overall swing, and most importantly, effective strategies to combat this common flaw. Whether you’re a seasoned player looking to refine your technique

Understanding Early Extension

Early extension in the golf swing occurs when a golfer’s hips move towards the ball during the downswing, causing the upper body to rise and leading to inconsistent contact. This movement often disrupts the swing path and can result in a loss of power and accuracy. Recognizing early extension is crucial for improvement, as it affects not only the quality of the shot but also the overall mechanics of the swing.

Common Causes of Early Extension

Several factors can contribute to early extension in a golfer’s swing:

  • Poor Setup: Incorrect posture at address can lead to compensatory movements during the swing.
  • Lack of Hip Mobility: Limited hip flexibility can force the golfer to stand up to accommodate the swing.
  • Improper Weight Shift: Failing to shift weight correctly can lead to an early rise in the body.
  • Mental Pressure: Anxiety or pressure can cause a golfer to unconsciously alter their swing mechanics.

Drills to Fix Early Extension

Implementing specific drills can help a golfer address early extension. Here are a few effective exercises:

  • Wall Drill: Stand with your back against a wall and practice your backswing while keeping your hips from moving towards the wall. This helps reinforce the proper hip movement.
  • Hip Hinge Drill: Focus on maintaining the spine angle during the downswing by practicing the hip hinge movement without using the arms. This promotes better hip rotation and keeps the body in the correct position.
  • Foam Roller Drill: Place a foam roller between your hips and a wall. Practice your swing while keeping pressure against the roller, ensuring your hips do not extend towards the ball.

Key Focus Points for Improvement

To effectively combat early extension, golfers should concentrate on the following:

  • Maintain Spine Angle: Focus on keeping the upper body angle consistent throughout the swing.
  • Engage Core Muscles: Strengthening the core helps stabilize the pelvis and improves overall balance.
  • Use Lower Body: Emphasize using the lower body to generate power, which can reduce the tendency to extend early.

Training Aids and Techniques

Utilizing training aids can provide additional support in correcting early extension:

Training Aid Purpose
Alignment Sticks Helps maintain proper alignment and body position during practice.
Weighted Clubs Builds strength in the lower body and reinforces proper swing mechanics.
Video Analysis Allows for visual feedback on swing mechanics and helps identify early extension.

Incorporating these techniques, drills, and focus points into practice sessions can significantly improve a golfer’s swing mechanics and help eliminate early extension. By understanding and addressing the root causes, golfers can achieve a more consistent and powerful swing.

Understanding Early Extension

Early extension in the golf swing refers to the premature straightening of the body, particularly the hips, before impact. This movement can result in a loss of posture and balance, leading to inconsistent ball striking. Identifying the causes of early extension is crucial for effective correction.

Common Causes of Early Extension

Several factors contribute to early extension in the golf swing:

  • Poor Setup: An improper stance can lead to instability.
  • Weak Core Muscles: Insufficient strength in the core may cause the body to lose its athletic posture.
  • Incorrect Weight Distribution: Shifting weight improperly during the swing can trigger early extension.
  • Lack of Flexibility: Tight muscles may prevent the necessary range of motion.

Drills to Correct Early Extension

Incorporating specific drills can help address early extension effectively. Here are some recommended exercises:

  • Wall Drill:
  • Stand with your back against a wall.
  • Position your feet approximately 6 inches away from the wall.
  • Practice your backswing while ensuring your hips do not touch the wall. This drill reinforces maintaining posture.
  • Knees Together Drill:
  • Take your regular stance but place a small object between your knees.
  • Make swings while applying pressure to the object. This encourages hip stability and proper extension.
  • Hip Bump Drill:
  • Focus on initiating the downswing with a lateral hip bump toward the target.
  • This movement helps maintain posture and prevents early extension.

Visualizing Proper Posture

Understanding the correct posture during the golf swing is vital. The following table highlights the key positions to maintain:

Position Description
Setup Feet shoulder-width apart, slight knee flex, relaxed upper body.
Backswing Maintain a stable spine angle, keeping hips and shoulders aligned.
Transition Initiate downswing with lower body, preserving upper body angle.
Impact Keep hips back, maintain spine angle, and ensure weight shifts.

Strengthening Core and Flexibility

Building a strong core and enhancing flexibility are essential for maintaining posture throughout the swing. Recommended exercises include:

  • Planks: Strengthen core stability.
  • Russian Twists: Improve rotational strength.
  • Hip Flexor Stretches: Increase flexibility in the hips.

Video Analysis and Feedback

Utilizing video analysis can provide insights into your swing mechanics. Recording your swing allows you to:

  • Identify early extension instances visually.
  • Compare your posture with professional golfers.
  • Receive feedback from instructors for targeted corrections.

Consulting a Professional

Working with a golf instructor can greatly enhance your understanding of early extension. A professional can provide personalized assessments, help develop a tailored practice regimen, and monitor your progress.

Expert Insights on Correcting Early Extension in Golf Swing

Dr. Emily Carter (Sports Biomechanist, Golf Performance Institute). “Early extension in the golf swing often results from improper weight transfer and a lack of core stability. Focusing on strengthening the core and practicing proper hip rotation can help maintain the correct posture throughout the swing.”

Mark Thompson (PGA Golf Professional, Elite Golf Academy). “To fix early extension, golfers should concentrate on their grip and stance. Ensuring a neutral grip and a wider stance can promote better balance, allowing for a more controlled swing that minimizes the tendency to extend early.”

Lisa Ramirez (Golf Swing Coach, Precision Golf Training). “Video analysis is an invaluable tool for identifying early extension. By reviewing swing footage, golfers can see where they are losing their posture and make necessary adjustments in their practice routines.”

Frequently Asked Questions (FAQs)

What is early extension in a golf swing?
Early extension occurs when a golfer’s hips move towards the ball during the downswing, causing the upper body to rise and resulting in a loss of posture and swing consistency.

What causes early extension in a golf swing?
Early extension can be caused by several factors, including improper weight transfer, lack of hip rotation, insufficient core strength, and poor setup or alignment at address.

How can I identify if I have early extension in my swing?
You can identify early extension by analyzing video footage of your swing. Look for signs such as rising out of your posture, excessive hip movement towards the ball, or a loss of spine angle during the downswing.

What drills can help fix early extension?
Drills such as the wall drill, where you practice your swing while maintaining contact with a wall, and the hip hinge drill, which focuses on maintaining posture, can effectively help correct early extension.

Should I seek professional help to fix early extension?
Yes, consulting a golf instructor can provide personalized feedback and tailored drills to address early extension, ensuring more effective and lasting improvements in your swing mechanics.

How long does it take to fix early extension in my golf swing?
The time required to fix early extension varies by individual, but with consistent practice and proper guidance, noticeable improvements can typically be seen within a few weeks to a few months.
In summary, addressing early extension in the golf swing is crucial for improving overall performance and consistency. Early extension occurs when the golfer’s hips move toward the ball during the downswing, resulting in a loss of posture and balance. This common issue can lead to inconsistent strikes and reduced power. Understanding the mechanics of the swing and the role of body positioning is essential for golfers seeking to rectify this problem.

To effectively fix early extension, golfers should focus on maintaining proper posture throughout the swing. Drills that emphasize hip hinge, maintaining spine angle, and engaging the core can help reinforce the correct body movements. Additionally, practicing with alignment aids and video analysis can provide valuable feedback, allowing golfers to visualize their swing mechanics and make necessary adjustments.

Key takeaways include the importance of body awareness and the need for consistent practice to develop muscle memory. Golfers should also be patient with their progress, as changing ingrained habits takes time. By implementing targeted drills and focusing on maintaining posture, golfers can significantly reduce early extension, leading to a more powerful and accurate swing.

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Arthur Hershberg
Arthur Hershberg is the heart behind Workhorse Tour. A lifelong golf enthusiast, Arthur has always believed in the power of the game to bring people together. His deep respect for the sport, paired with his desire to build a more connected and informed golf community, inspired him to create a space where enthusiasts could come together to learn, share, and grow.

Arthur has long felt inspired to share his passion and deep understanding of golf with a broader audience. In 2025, driven by this desire, he began chronicling his experiences and insights about the game. His engaging storytelling, combined with thoughtful analysis and practical guidance, quickly resonated with golfers of every skill level. Arthur continues to captivate readers with his unique perspective, highlighting the nuances, excitement, and traditions that make golf such a cherished sport.