Early extension is one of the most common faults in golf. It happens when your hips move towards the ball during the downswing and your upper body stands up, losing the posture you set at address. It's often hidden, because the golfer doesn't feel it, but it causes inconsistent contact, blocks, hooks, shanks and lost power. The good news: it's very fixable with the right drills and some mobility work.
What is early extension?
At address, you hinge forward from the hips, with your bottom pushed back. In a good swing, you keep that hip hinge through impact while rotating your hips open. With early extension, the hips move forward towards the ball and the spine straightens before impact.
How to spot it
Film your swing from down the line. Draw a vertical line touching your bottom at address. If your bottom moves well away from that line towards the ball in the downswing, you're early extending. Read golf swing video analysis.
What it does to your shots
| Effect | Result |
|---|---|
| Hips move towards the ball | Arms get trapped, club approaches from too far inside |
| Body stands up | Club rises, low point moves; thin and topped shots |
| Hands have no room | Flipping or blocking the release |
| Club moves outward | Heel strikes and shanks |
Read how to stop shanking and how to stop topping the ball.
Causes
- Limited hip mobility: if the hips can't rotate, they move forward instead.
- Weak glutes and core: the muscles that keep your posture.
- Poor address posture: too upright, or rounded. Read golf posture at address.
- Trying to lift the ball or "help" it up.
- Standing too close to the ball.
- Swinging too hard.
Fixes
Set-up
Hinge properly from the hips, with your weight over the balls of your feet and arms hanging naturally.
Feel
- Bottom back: feel your bottom stay back, or even move slightly back, as you turn through impact.
- Chest over the ball: keep your chest pointing at the ground through impact.
- Rotate, don't thrust: feel the lead hip turning back and around, not forward. Read hip rotation for power.
Drills
Wall drill
Set up with your bottom just touching a wall. Make slow swings, keeping your bottom in contact with the wall through impact. Start with half swings and build up.
Chair drill
Put a chair behind you, touching your bottom at address. Keep contact with the chair through impact.
Alignment stick by the hip
Place an alignment stick in the ground just in front of your hips (between you and the ball). Don't let your hips bump it in the downswing. Read alignment stick drills.
Lead-heel-up drill
Hit half shots with your lead heel slightly raised at address, then plant it as you start down, feeling the hips turn rather than thrust.
Mobility and strength
- Hip rotation: 90/90 hip switches, figure-four stretches.
- Glute strength: bridges, hip thrusts, band walks.
- Core stability: planks and dead bugs.
Read golf fitness exercises and golf swing with limited flexibility.
Frequently asked questions
What is early extension in golf?
When the hips move towards the ball and the body stands up during the downswing, losing your posture before impact.
Why does early extension cause shanks?
It moves the hands and club outward, so the hosel arrives at the ball.
Can mobility exercises fix early extension?
They help a lot, especially if limited hip rotation is the cause, combined with drills.
How do I know if I early extend?
Film from down the line and check whether your bottom moves towards the ball in the downswing.
The bottom line
Early extension robs you of consistency and power. Set up with a good hip hinge, keep your bottom back and chest over the ball through impact, use the wall or chair drill, and improve your hip mobility and glute strength. Your contact and ball flight will improve. For more on fundamentals, read golf swing fundamentals.