Early Extension in Golf: How Do You Identify and Fix It?

Early extension in golf is a swing problem that can throw your entire swing off, at least the result, and usually happens when your lower body moves toward the golf ball (or thrusts) during the downswing. 

The issues stemming from early extension include losing spine angle, steeper shaft, and high hands at impact. 

This will ultimately cause different misses, including blocks, pulls, or even the dreaded shanks. Early extension doesn't discriminate either, as it can happen when you are trying to hit a driver, fairway woods and hybrids, or irons. 

To identify early extension in your swing, you should mainly pay attention to your lower body movement during the downswing; if you notice your pelvis moving toward the ball, it's a sign of early extension. 

Additionally, an early extension could be the culprit if you feel "stuck" in your swing or lack consistent ball striking.

What Causes Early Extension During a Golf Swing?

• Physical limitations: One key factor in early extension is physical limitations, such as lack of hip mobility and poor core strength. If you have limited flexibility in your hips, it can hinder proper rotation and cause your hips to thrust forward. Also, a weak core makes keeping the appropriate spine angle throughout the swing challenging.

• Balance and weight distribution: When your weight shifts incorrectly during the backswing or downswing, it can cause your body to compensate, resulting in early extension. It is crucial to have a stable base and proper weight distribution throughout your swing to prevent this issue.

• Posture: When your pelvis moves towards the ball, your torso rises, affecting your posture. This unstable position hinders your ability to make solid contact with the ball.

All these causes ultimately contribute to swing path inconsistencies, ending with the inconsistent contact of the ball with a variety of parts of the club face, creating shots you don’t want and getting you in trouble on the course.

How Does Early Extension Affect Your Swing?

Consistency and Ball Striking

The more consistent you are striking the golf ball, the better of a golfer you are and it will reflect in your scores. 

If you have a bad habit of extending your arms early, it is safe to say that you are not very consistent when contacting the ball and spend a lot of extra motion and movement during your swing to try to get back to a proper plane. This is a good way to lose a lot of power in your shots as well.

Most of us, well, all, have been there. There is no need to feel any shame; there is a reason why golf is so frustrating. Fixing these issues makes it incredibly rewarding. 

Early extension causes that loss of posture, leading to hitting the ball with all sorts of parts of the clubface, thus rarely being square off the sweet spot. 

Common Mishits

As mentioned earlier, early extension can result in several common mishits that plague golfers. 

Among these mishits are:

• Blocks: When the clubface leaves open at impact, resulting in shots that start right and stay right for right-handed golfers.

• Shanks: When the ball is struck off the hosel instead of the clubface, causing a wildly offline shot known as a shank - a shot that every golfer wants to avoid.

• Hooks: When the clubface is excessively closed at impact, generating shots that curve sharply to the left for right-handed golfers.

Learn more about slice vs hook here.

How To Fix Early Extension in Your Golf Swing

Mobility Drills

• Ankle mobility: Perform ankle circles in both directions, 10 times each.

• Hip mobility: Engage in deep squats with arms extended overhead to stretch your hips.

• Spine mobility: Execute standing rotations with a club, rotating the spine in both directions 10 times each.

Balance Training

Balance exercises can improve your control over body movement, leading to greater consistency in your swing. 

Some balance training exercises are:

• Single-leg balance: Stand on one foot and keep that position for 30 seconds. Repeat on the other leg.

• Lateral hops: Hop side-to-side and stabilize your landing to improve balance and coordination in the ankles, knees, and hips.

Strength and Stability Workouts

Increased strength and stability in your golf-specific muscles can significantly combat early extension and help you build a smooth swing motion. 

Here are some strength exercises to consider:

• Forward lunge with rotation: Hold a club against your chest and step forward, stabilizing your lead knee over your front foot while keeping your trail knee above the ground. Rotate your torso and engage your core.

• Squat: Perform squats with your feet hip-width apart and hands behind your head, squatting down as far as you can while maintaining good posture.

Technical Adjustments to Fix Early Extension

Swing Drills

• Wall drill: With your back against a wall, assume your regular golf stance. Slowly perform your backswing and downswing, ensuring your posterior remains in contact with the wall. This drill helps you become aware of your pelvis and hip movements.

• Maintain the "Tush Line": Draw an imaginary line from your tailbone to the ground when you set up for your swing. Focus on keeping your pelvis and hips back throughout your swing, maintaining contact with the line.

Stance and Setup Changes

Start by standing closer to the ball, which promotes proper hip movement and creates room for your arms to swing. Make sure you maintain a strong, balanced posture throughout the entire swing. Pay attention to your weight distribution and keep your feet shoulder-width apart. 

Many beginners and higher handicap golfers stand too far away from the ball, and because of that, once their swing motion begins, they are already at a considerable disadvantage. 

The rest of your swing then becomes trying to correct all the problematic areas along the swing motion, reaching to hit the ball, often ending up in early extension and ultimately inconsistent contact.

Alignment and Rotation Corrections

Focus on correct hip rotation throughout the swing by performing hip rotations, hip stretches, and hip openers. 

You can also work on your clubface and body alignment by placing alignment sticks or clubs on the ground parallel to your target line. This helps visually confirm that your body and clubface are aligned correctly. 

Perfect your rotation by practicing full swings and generating power from your body’s rotation rather than relying solely on your arms.

What Techniques Help Avoid Early Extension With a Driver?

When using a driver, consider the following tips to avoid early extension:

• Start with a wider stance and slightly more squat in your posture, promoting a solid base and encouraging the correct hip hinge during the downswing.

• Maintain a smooth tempo throughout the backswing and downswing - rushing can result in early extension.

• Keep your hands high and use downforce to shift your weight through the swing naturally.

How Can Grip Influence Early Extension?

A weak grip, where the hands are positioned too far to the left on the club (for right-handed golfers), may lead to a premature release and promote early extension. 

To minimize the chances of another early extension cause, ensure your grip is neutral, which can help maintain the clubface's position throughout the swing.

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