Early Extension in Golf: Why You Stand Up and How to Stop It

What Early Extension Looks Like

Early extension occurs when your hips move forward toward the ball during the downswing, causing your upper body to rise too early. You lose the posture you set at address, and contact gets harder to repeat.

To spot early extension, film yourself from behind, down the target line during your swing. If your hips move forward before your arms reach the ball, or if your chest rises above your spine angle, you’re likely extending too early. A simple check: pause the video at address and draw a line along your backside. If your hips cross that line toward the ball before impact, that’s early extension.

How Early Extension Costs Contact

Standing up early moves the club away from where you set it at address. When your hips move forward too early, your torso rises, and your arms can’t maintain the correct angle to strike the ball cleanly. This often results in:

• Toe or heel strikes: Your hands get pushed out and up, so contact moves around the face.
• Slices or blocks: Many golfers who stand up early also miss right (right-handed).
• Thin or fat shots: Standing up changes the bottom of your swing, so the club can catch the ball thin or the ground first.

Check Your Posture and Balance

Stand with your feet shoulder-width apart, knees slightly bent, and your spine tilted forward from the hips. Your weight should be evenly distributed between your feet. Let your arms hang straight down from your shoulders. That gives the club room to swing without you having to stand up to make space.

Check: hold your finish for three seconds; if you tip toward the ball, you likely stood up. A balanced finish, with your weight on your lead foot and your chest facing the target, usually means your posture held through impact. If you keep tipping forward, slow the swing down until you can hold it.

The Main Fix: Maintain Posture and Use the Ground

The main fix is to keep your backside back, where it was at address, while you turn through the ball. That keeps your spine tilted and stops your chest popping up.

To practice this:

• Feel your feet push into the ground while your backside stays back.
• Use a mirror or have a partner film from down the line, and check whether your hips stay back or move toward the ball.

3 Drills to Fix Early Extension

1. Wall or Bag Drill

Setup: Set up with your backside lightly touching the wall or bag — just a touch, never press or force it. Keep a light touch on the wall or bag through impact.

Steps:

1. Take a slow practice swing and turn through.
2. Feel your hips turn, not slide toward the ball.
3. Repeat 10–15 times, then switch to a slow-motion swing to reinforce the feeling.

What good looks like: The wall or bag stays in place behind your hips, and your spine remains tilted forward throughout the swing.

2. Trail-Hip Depth Drill with a Mirror

Setup: Stand side-on to a mirror (or set a phone down the line) so you see your hips from the side.

Steps:

1. Take a backswing, let your trail hip turn back, not up.
2. On the downswing, watch that your backside doesn’t move toward the ball.
3. Use the mirror to check your hip position and adjust as needed.
4. Repeat 10–15 times, then practice with a partner giving feedback.

What good looks like: Your trail hip turns back behind you instead of rising, and your spine angle holds through impact. Left-handers: trail hip = left hip.

3. Slow Half Swings with a Partner

Setup: Stand in your golf stance with a partner nearby. Use a short iron or wedge for this drill.

Steps:

1. Take a slow, controlled half-swing, focusing on keeping your backside back where it was at address.
2. Your partner should observe your posture and balance, giving feedback on whether you’re rising too early.
3. Repeat 10–15 times, gradually increasing speed as you feel more confident.

What good looks like: Your upper body stays stable, your spine angle is maintained, and your partner confirms you’re not extending early.

Why Early Extension Happens

Early extension usually comes from setup, a habit of standing up to make room for the arms, or an unclear weight shift. Many golfers who swing mostly with their arms stand up to give the club room. Standing too close to the ball at address does the same thing: there is no room for the hands on the way down, so the body moves out of the way. If your hips feel stuck when you turn, check your setup first, then try the drills slowly before adding speed.

When to See a Coach

If the drills feel right but video still shows your hips moving toward the ball, a coach can check your setup and sequence in person. A lesson with video shows you what to work on.

If you feel pain, stiffness, or can’t hold your posture, see a qualified professional before changing your swing.

FAQ

What is the difference between early extension and casting?

Early extension is your hips moving toward the ball so you stand up out of posture. Casting is releasing the club’s angle too early with the hands and arms. You can have one without the other.

Does early extension cause shanks?

It can be one reason. Standing up can push the hands out toward the ball, which brings the hosel closer to it. See our shank fixes.

Is early extension worse with the driver?

Some golfers notice it more with the driver because it's the longest club; the same check and drills apply.

Is early extension a flexibility problem?

It can be a movement issue, a setup issue, or a habit. We can’t diagnose that here; if anything hurts, see a qualified professional.

Related Pages

• All swing faults in one place — every swing fault with its own fix page
• Downswing mechanics — what your hips should do on the way down
• Swing sequence — how hips and arms should take turns
• Setup tips — posture that makes standing up less likely
• Fix a shank — if standing up is sending shots off the hosel

Last updated: 2026-10-26