Irons · Drill
Fix Early Extension at Setup
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Early extension can start before you swing. Check your spine first. The bottom of it should sit right under the top of it. If it leans away from the target, you'll slide out from under the shot. Then check your hip hinge. Hold a club across your waist. Push your rear end back. Let your hands slide down to your knees. Your shoulders should be over your toes. Don't overdo it. Too much hinge puts your weight in your heels.
The drill
- Stack your lower spine under your upper spine.
- Hold a club across your waist.
- Push your rear end back.
- Let your hands slide to your knees.
- Keep your weight off your heels.
Why it works
Early extension means your hips move toward the ball and your pelvis lifts away from its starting position in the downswing. A setup with a tilted spine or too little hip hinge leaves you no room to rotate, so your body moves forward to make space. When your spine is stacked and your hips are pushed back with weight over the middle of your feet, your pelvis can turn without having to thrust at the ball.
Common mistakes
- You tilt your spine away from the target, so the lower spine sits behind the upper spine.Stack your lower spine directly under your upper spine before you start the hinge.
- You bend at the waist and knees instead of pushing your rear end back.Hold the club across your waist and push your rear end back until your hands can slide down to your knees.
- You overdo the hinge and your weight falls into your heels.Ease the hinge back until you feel your weight in the middle of your feet, with your shoulders over your toes.
How you'll know it's working
- Your shoulders sit over your toes and your weight feels centered, not in your heels.
- Your rear end stays back through the swing, and you do not feel your hips move toward the ball.
- You strike the ball cleanly with a divot just ahead of it, and you do not feel crowded at impact.
Make it easier or harder
Easier: Practice the setup in front of a mirror with no ball, and hold each position for a few seconds before you add a swing.
Harder: Hit short iron shots with a chair or bag lightly touching your rear end, and keep it in contact through impact.
Common questions
What causes early extension in the golf swing?
A common cause is a poor setup, such as a tilted spine or too little hip hinge. This leaves you no room to turn, so your hips move toward the ball.
How far should I push my hips back at address?
Push them back until your hands can slide down to your knees and your shoulders are over your toes. Stop before your weight moves into your heels.
