How Early Extension is Destroying Your Golf Swing (And How to Fix It)

If your drives are inconsistent, your irons aren’t striking the ball cleanly, or your shots are flying all over the place, early extension could be the culprit. This common swing flaw affects golfers of all levels, from weekend warriors to seasoned pros. But if you don't understand it, you can't be expected to fix it. That's why, at BioGolf, we don't just train the swing. We teach you to understand the inconsistencies, what to look out for and how to rectify them.

Keep reading to find out more.

Posture that sets you up to win.

What is Early Extension in Golf?

Early extension occurs when a golfer’s hips and torso move toward the ball during the downswing. Essentially, instead of your body rotating around a stable spine angle, your hips thrust upward and forward prematurely. This movement can throw off your posture, reduce swing power, and cause inconsistent ball striking.

Key Signs of Early Extension:

• Your hips move toward the ball during the downswing
• Loss of posture at impact (your back straightens or “stands up”)
• Over-the-top swing path or casting the club
• Slices, pushes, or thin/fat contact on irons

How Early Extension Impacts Your Golf Swing

Loss of Power: By pushing your hips forward, you shorten the distance over which your body can accelerate the club. This reduces clubhead speed and overall distance.

Inconsistent Contact: The change in posture often causes the club to strike the ball too early or too late, leading to fat, thin, or off-centre shots.

Swing Path Errors: Early extension frequently triggers an over-the-top move, creating slices or pulls. Back Stress: Standing up during the swing places extra pressure on your lower back, increasing the risk of injury over time.

How to Identify Early Extension in Your Swing

Detecting early extension is easier than you think:

Video Analysis: Record your swing from down-the-line and face-on angles. Look for upward hip movement toward the ball.

Mirror Drills: Practice in front of a mirror and observe if your hips move forward during the downswing.

Feedback from a BioGolf team member: We can spot early extension quickly and provide personalised drills.

How to Fix Early Extension

Correcting early extension requires a combination of technique adjustment, posture awareness, and mobility work. Some of the most common ways to improve early extension include:

Maintain Posture: Keep a slight bend in your knees and hinge at your hips throughout the swing. Focus on “staying behind the ball.”

Strengthen Core and Hips: Exercises targeting your glutes, hip flexors, and core stabilise your body and prevent premature hip movement.

Use a Biomechanist: BioGolf can give real-time feedback on posture, hip rotation, and spine angle, helping you train correct movement patterns.

Gradual Integration: Start slow, focusing on posture and hip stability. Gradually increase speed while maintaining proper movement.

Drills to Stabilise Hips:

Chair Drill: Place a chair or resistance band behind your hips. Practice swinging without touching the chair, keeping your hips back.

Wall Drill: Swing with your buttocks close to a wall to prevent forward movement during the downswing.

The BioGolf Team Is Here To Help

Early extension is a subtle but destructive swing flaw that can cost you distance, consistency, and confidence. The good news? With focused drills, posture awareness, and strength training, it’s fixable.

For golfers looking to take their game to the next level, understanding and addressing early extension is essential. Get started with your first session for $49.