Golf Swing Early Extension How to Eliminate Standing Up At

Overview

golf swing early extension how to eliminate standing up at impact is the exact issue this guide fixes. Early extension is when your hips slide or your torso straightens toward the ball during the downswing, causing loss of power, inconsistent strikes, and mishits. This guide shows step-by-step drills and posture corrections to prevent standing up at impact.

What you’ll learn and

why it matters:

you will learn to preserve spine angle, maintain hip hinge, sequence lower-body rotation, and deliver the club from a stable base. That stability improves contact, increases shot consistency, and reduces compensations that raise scores.

Prerequisites: basic equipment (driver or mid-iron, alignment rod or shaft, chair or bench, resistance band, and a phone or camera for video). Skill level: beginner to advanced golfers who stand up or slide at impact.

Time estimate: total practice plan is 3 to 6 weeks with sessions of 10 to 30 minutes. Immediate drills: 6 short exercises you can do in 10 minutes each.

Step 1:

golf swing early extension how to eliminate standing up at impact setup

Action: Establish a neutral setup that prevents early extension. Use an alignment rod or club placed along your spine angle behind you at address to create awareness.

Why: Early extension begins at setup when posture lacks hip hinge or knees are extended. A stable address with correct hip hinge reduces the tendency to stand up during the downswing.

Checklist:

1. Stand with feet shoulder-width for a mid-iron, slightly wider for driver.
2. Hinge at the hips so the chest tilts forward while keeping a small knee bend.
3. Place an alignment rod or extra club about 6-10 inches behind your backside, parallel to your spine angle.
4. Grip and set shoulders; ensure weight distribution is 50/50 to 60/40 front foot.

Commands and examples:

1. “Hinge at the hips until your back is roughly 30-40 degrees from vertical.”
2. “Place the rod behind your shirt tail - if it moves forward at any point you are extending.”

Expected outcome: A repeatable setup that makes you feel the hip hinge and spine angle so early extension is less likely.

Common issues and fixes:

1. Rod falls away at address: hinge more at hips and soften knees.
2. Weight too far back: shift slightly toward midfoot and front heel.
3. Grip forces upright chest: relax shoulders and maintain hinge.

Time estimate: ~10 minutes

Step 2:

Maintain spine angle during the backswing

Action: Practice keeping your spine angle constant through the backswing with a mirror or video feedback.

Why: If you preserve spine angle early, the body is less likely to compensate by standing up through impact. Many players lift the torso during the backswing, which predisposes them to reverse that movement on the downswing.

Checklist:

1. Place camera at waist height, face-on and down-the-line if possible.
2. Make 10 slow half swings focusing on keeping the same spine tilt.
3. Check video to confirm the torso tilt at top matches the setup tilt.

Commands and examples:

1. “Turn around your spine, not up with your chest.”
2. Use the count method: 1-2 to the top slowly, freeze, check angle.

Expected outcome: A backswing that stores rotational energy while preserving address posture.

Common issues and fixes:

1. Too much shoulder lift: think “turn left shoulder under chin” (right-handed golfers).
2. Hips slide laterally: feel rotation on the ball of the back foot.
3. Video shows increased spine tilt: slow down and increase proprioception drills.

Time estimate: ~15 minutes

Step 3:

Hip hinge and resistance band drill for the downswing

Action: Use a resistance band anchored behind you at belt level to feel the hip hinge and prevent thrusting upward at impact.

Why: Resistance against the hips trains the lower body to halt forward slide and keep the torso angle intact during the downswing.

Checklist:

1. Anchor a resistance band behind your right hip level for right-handed players.
2. Loop band around your belt or secure it at your hip bone.
3. Make slow practice swings from waist-high to impact, feeling the band resisting forward motion.

Practice routine example (6 lines):

1. 10 slow swings, focus on hip turn against band
2. 10 half-swings to impact, hold at impact for 2 seconds
3. 5 full swings with brief pause after contact feeling the hip position

Expected outcome: Reinforced sensation that hips must rotate and stop, not thrust toward the ball.

Common issues and fixes:

1. Band feels too heavy: use lighter resistance or step closer to anchor.
2. Band slips: secure with a belt loop or clamp to avoid rotation loss.
3. Compensating with arms: reduce arm speed and focus on lower-body lead.

Time estimate: ~10 minutes

Step 4:

Chair and posture hold drill to train impact geometry

Action: Use a chair or bench placed a few inches behind your buttocks to prevent forward movement, then make impact-focused swings.

Why: The chair gives immediate tactile feedback if you begin to extend your hips forward at any point in the swing.

Checklist:

1. Set a chair 2-4 inches behind your rear. Do not sit; just feel it at setup.
2. Make half swings to impact, holding the contact position for 2 seconds.
3. Progress to full swings while ensuring the chair remains contacted lightly at address and through impact stage.

Commands and examples:

1. “Touch the chair at setup and keep the contact until after impact.”
2. “Hold impact for 2 seconds and check hip and spine angle.”

Expected outcome: Increased proprioception and a habit of keeping hips back and down through impact.

Common issues and fixes:

1. Chair blocks your backswing: move chair slightly lower or forward so it only checks the forward motion.
2. You lose balance: widen stance slightly and recheck knee flex.
3. Chair causes rigidness: aim for a light touch, not bracing.

Time estimate: ~10 minutes

Step 5:

Impact position sequence and pause drill

Action: Learn the correct impact position by pausing at impact during slow swings and then progressively increasing speed.

Why: Pausing builds muscle memory for the ideal combination of hip rotation, knee flex, and spine angle at impact.

Checklist:

1. Start with a half swing and pause at the moment of impact for 2-3 seconds.
2. Verify weight distribution (60% front), hips rotated open, and hands slightly ahead of the ball.
3. Perform 10 reps pausing, then 10 reps at 75% speed, then 10 full swings at normal speed.

Commands and examples:

1. “Pause at impact: front knee braced, hips open, hands leading.”
2. “Visual cue: imagine a line from the shoulder through the sternum to the ball.”

Expected outcome: Consistent impact geometry with less standing up and better compression.

Common issues and fixes:

1. Hands behind the ball at pause: feel for forward shaft lean by gripping lower on the club knob for awareness.
2. Hips not open enough: increase pelvic rotation with a feeling of turning left hip under for right-handers.
3. Losing spine tilt: practice slower and use video feedback.

Time estimate: ~15 minutes

Step 6:

On-course integration and video feedback

Action: Transfer the drill work to the range and course, using short, measurable goals and video replay to validate improvement.

Why: On-range practice must simulate on-course conditions for reliable transfer. Video proves whether early extension is reduced during normal tempo swings.

Checklist:

1. Warm up with drills 1 to 5 for 10 minutes.
2. Record 10 full swings with your usual club from down-the-line and face-on angles.
3. Compare setup spine angle, hip position at impact, and ball flight. Aim to reduce anterior hip movement by at least 50% versus baseline.

Commands and examples:

1. “Record using phone on tripod; label each clip with date and club.”
2. “Playback ratio 0.5x to study transitions from 1st move to impact.”

Expected outcome: Observable reduction in standing up at impact, tighter shot dispersion, and better turf interaction.

Common issues and fixes:

1. Range swings look different from course swings: practice with course routine and simulated pressure.
2. Video reveals only slight improvement: return to the slower pause drills and resistance band work.
3. Fatigue causes reversion: shorten practice sessions and prioritize quality reps.

Time estimate: ~20 minutes

Testing and Validation

How to verify it works with checklist:

1. Baseline video: record 10 swings before drills. Note spine angle at address and at impact, and hip forward translation in inches or centimeters.
2. Post-drill video: after completing steps for 2 weeks, record 10 swings in the same setup and compare metrics.
3. On-course test: play 9 holes focusing only on posture cues and note any changes in contact quality, dispersion, and distance.

Validation indicators:

1. Spine angle change from address to impact is under 5 degrees.
2. Hip forward translation reduced by at least 50% from baseline.
3. Consistent ball-first contact with compressed shots and improved dispersion.

Time estimate for validation session: ~30 minutes

Common Mistakes

1. Trying to “force” the lower body: Forcing leads to stiffness and loss of rotation. Use light, repeated reps focusing on feeling rather than power.
2. Ignoring video feedback: Without video you may not perceive small posture shifts. Record from both down-the-line and face-on.
3. Overusing training aids: Rely on temporary tools to learn sensations, then remove them to ensure true motor learning.
4. Practicing fatigued: Fatigue increases compensations; short, focused sessions are better than long, sloppy practice.

How to avoid them: keep sessions short, use progressive overload in drills, remove aids once you can reproduce positions without them, and always test on-course.

FAQ

How Long Does It Take to Stop Standing Up at Impact?

Most golfers see meaningful change in 2 to 6 weeks with focused daily practice of 10 to 20 minutes. Retention depends on integrating drills into full-swing practice and course play.

Can I Fix Early Extension Without a Coach?

Yes, but video feedback and an experienced eye speed the process. Use clear drills (chair, band, pause) and compare before-and-after video regularly.

Does Early Extension Cause Hooks or Slices?

Early extension commonly causes inconsistent face control and often leads to a push or block on the target line. It can contribute to both hooks and slices depending on how the body compensates.

Are Training Aids Necessary to Eliminate Early Extension?

Training aids are useful for feedback and sensation training but are not strictly necessary. The most important elements are correct setup, hip hinge, and lower-body rotation practiced consistently.

How Do I Measure Improvement Quantitatively?

Use two metrics: angular change in spine angle from address to impact (aim <5 degrees) and lateral hip translation (aim for significant reduction in inches or cm). Record baseline and track weekly.

Should I Alter My Ball Position to Fix Early Extension?

Minor ball position adjustments can help balance strike, but ball position is not the root cause. Fix posture and sequencing first, then fine-tune ball position as a secondary adjustment.

Next Steps

After completing these steps and validation, move to integrating sequence timing drills and speed control. Progress to on-course shot-shaping while maintaining impact geometry. Schedule a session with a coach for a personalized plan or continue a monthly video review to prevent regressions.

Keep practice short, focused, and consistent to cement the new movement pattern.

Further Reading

• Golf Swing Hips Unlock Power Through Better Hip Rotation
• Golf Swing Weight Transfer Secrets Shift Properly For
• Golf Swing Practice at Home Drills That Actually Improve
• Golf Swing Tempo Drills for Rhythm Control and Distance