Stop Early Extension in Golf: Simple Drills to Improve Ball Striking
Early extension is one of the most common swing faults in golf—and it can ruin your ball striking. The good news? With the right drills, you can stop early extending once and for all and unlock more consistent, powerful shots.
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What Is Early Extension in the Golf Swing?
Early extension occurs when your hips move toward the ball during the downswing, forcing you to stand up early instead of maintaining your spine angle. This move:
Reduces power and control.
Causes inconsistent contact.
Forces compensations with your hands and arms.
Understanding why it happens is the first step to eliminating it.
Why Does Early Extension Happen?
Steep Swing Plane Issues
A steep swing plane often pushes players into early extension as the body tries to make room for the club to hit the proper amount of turf.
Trail Leg Flexion and Heel Lift
Poor trail leg control—especially excessive knee flex or lifting the heel—throws off balance and posture.
Tightrope Analogy for Balance
Imagine walking a tightrope: weight distribution and balance are crucial. The same concept applies to maintaining your inclination to the ground throughout the swing.
Early Extension Golf Drills That Work
These simple, tour-tested drills will help you feel the correct motion and retrain your body to stay down through impact.
The Bowler Stance Drill
Like a bowler releasing a ball with the trial foot behind the lead foot, this stance keeps your spine angle steady and prevents your hips from thrusting forward too soon.
The “Get Your Sock Dirty” Drill
Inspired by Jack Nicklaus, think of rolling or banking your trail foot inward so the inside of your shoe (or sock) moves towards the ground. It keeps your lower body moving correctly, so the upper body isn’t thrown out of position.
Uppercut Drill
Practice extending upward at the correct moment—through impact—by making a mock uppercut motion. This teaches you proper extension timing through the ball and into the finish.
The Complete Early Extension Correction Sequence
When combined, these drills form a simple step-by-step sequence:
Check your stance – bowler setup with balanced spine angle.
Use the sock-dirty move – trail foot rolls properly to stabilize.
Finish with uppercut timing – belt buckle finishes before shirt buttons, like the PGA Tour logo.
Stick to this sequence, and you’ll quickly learn to stabilize your swing axis and strike the ball solidly.
Key Takeaways
Early extension is caused by steep planes, poor trail leg control, and balance issues.
Drills like the bowler stance, sock-dirty technique, and uppercut motion correct these faults fast.
Consistency comes from building these movements into your routine.
Stop early extending, start compressing the golf ball, and unleash your potential on the course.
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