How to Fix Early Extension in Your Golf Swing

One of the most common swing flaws — and biggest contributors to lower back pain — is early extension. It not only limits your power and consistency but also puts your body at risk.

What Is Early Extension?

Early extension happens when your pelvis moves toward the golf ball during the downswing. This “thrusting” motion causes you to lose posture, rotation, and the ability to shift into your lead side effectively.

The result? Inconsistent contact, poor ball flights, and potential injury.

Common Side Effects of Early Extension

• Fat shots
• Pulls and slices
• Restricted rotation
• Low back pain

And let’s be honest — if your back hurts, you’re not playing much golf.

How to Train Out of It

Start by isolating the impact position. Cross your arms over your chest and simulate a proper impact motion by driving into your lead leg while keeping your pelvis away from the ball.

It’s all about learning to rotate instead of thrust. Many golfers limit themselves here, failing to properly engage the lead hip and losing stability.

The Bottom Line

Fixing early extension won’t just improve your consistency — it’ll help protect your body and keep you playing longer. Start with simple impact drills to retrain your lower body motion and build a swing that’s both powerful and safe.