What is Early Extension?

Early extension is a common issue among golfers, often leading to inconsistent shots and a loss of power. It occurs when a golfer's hips move toward the ball during the downswing, causing the upper body to lift and the posture to change. This can result in mishits and a lack of control. Fortunately, there are specific exercises and drills that can help address this problem. In this article, we'll explore effective golf exercises designed to fix early extension and enhance your overall performance on the course.

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Physical Limitations

Flexibility and strength are vital components in maintaining a proper golf posture throughout the swing. Tight muscles can limit your range of motion, while weak muscles may fail to support the correct positions. Enhancing flexibility and strength can significantly reduce the likelihood of early extension. 

Deep Squat Limitations = Poor Pelvic Control & Hip Mobility

If you can’t get into a deep squat, chances are you lack hip mobility, ankle dorsiflexion, or core stability. These are essential in the golf swing to:

• Maintain posture during the backswing and downswing

• Rotate without standing up or thrusting the hips forward (which is early extension)

Without that mobility and control, your body compensates by extending (standing up) early to avoid tight positions it can’t access.

Lack of Dissociation = Poor Separation Between Upper and Lower Body

If you can’t dissociate your upper and lower body (your pelvis and torso move together instead of independently) you lose the ability to create proper rotation in the golf swing. This lack of separation makes it hard to initiate the downswing with the hips while keeping the upper body stable. As a result, many golfers compensate by thrusting their hips toward the ball to create space for the arms, which leads to early extension. Without that separation, your body can’t stay in its angles, and you end up standing up out of the shot rather than rotating through it.

How Early Extension Can Lead to Lower Back Pain in Golfers

Early extension can put a lot of stress on your lower back during the golf swing. When your hips move toward the ball and you stand up out of your posture, your spine often takes on more of the rotational load instead of your hips and core. This poor movement pattern can lead to excessive arching in the lower back and overuse of the lumbar spine, especially during high-speed swings. Over time, this can cause stiffness, pain, or even more serious injuries like disc issues. Fixing early extension with proper mobility and strength work can not only improve your swing but also help protect your back from long-term damage.

Exercises to Fix Early Extension

To fix early extension, focus on exercises that build hip and ankle mobility, core strength, and upper/lower body separation. Things like deep squats, hip bridges, and torso rotation drills can help you stay in your posture and rotate better. The goal is to train your body to move the right way, so you don’t have to stand up or thrust toward the ball during your swing.

Deep Squat to Forward Fold

Improves hip, ankle and hamstring mobility.

Start

Finish

Hip Rotations

Improves dissociation between upper and lower body.

Start

Finish

Plank Rotation

Improves dissociation between upper and lower body.

Start

Finish

How to Add These Movements to Your Golf Workout Program

Here’s how you can incorporate these golf mobility exercises into a weekly plan to help fix early extension in your golf swing and improve your overall movement on the course. Start by adding the squat to forward fold, hip rotations, and plank rotations into your warm-up before strength or golf training workouts. These can also be done on rest days as part of a quick golf stretching routine. Aim for 2–3 sets of each exercise, holding controlled positions and focusing on proper form.

Doing these golf-specific exercises 2–3 times per week will help improve hip flexibility, core stability, and upper and lower body separation—which are all key for maintaining your posture during the downswing and avoiding early extension. Over time, this routine can lead to better rotation, more consistent ball striking, and less stress on your lower back. Whether you're training for more distance or just trying to clean up your swing mechanics, these are some of the best exercises for early extension and long-term golf performance.

Conclusion

Addressing early extension in your golf swing requires a combination of flexibility, core strength, and proper swing mechanics. By incorporating the exercises and drills outlined in this article, you can effectively reduce early extension and enhance your overall golf performance. Remember, consistency is key, so make these exercises and drills a regular part of your golf fitness routine.

By focusing on these areas, you'll not only fix early extension but also become a more powerful and consistent golfer. Enjoy the improvement in your game and the satisfaction of hitting more accurate shots on the course.

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