How to Extend Your Arms in the Follow-Through in Golf

A powerful golf follow-through, with both arms fully extended, isn't just for looks - it’s the sign of a swing that has efficiently transferred energy into the golf ball. If your arms collapse right after impact, often called chicken winging or T-Rex arms, you’re leaking power and consistency. This article will show you exactly how to achieve that effortless extension. We’ll cover the true cause of poor extension, walk through the proper body mechanics, and give you practical drills to feel the difference yourself.

What Proper Extension Feels Like (and Why It Matters)

First, let’s get on the same page about what "extension" really is. True extension isn’t about actively and consciously straightening your arms or forcing them away from your body. In fact, trying to do that often leads to tension, which is a major speed killer. Think of it less as a push and more of a release. It's the natural result of a swing where your body is rotating correctly, allowing your arms and the club to be flung freely and powerfully through the impact zone and toward the target.

When you see a professional hold that famous finish position - chest facing the target, arms extended and high - they aren't posing. That position is simply the endpoint of a fantastic sequence of motion. Good extension is a direct indicator of three positive things in your swing:

• Maximum Clubhead Speed: When your arms extend after impact, it means they are moving at their fastest through the hitting area. Collapsing arms are slowing-down arms. By maintaining the width of your swing arc well past the ball, you allow the clubhead to reach its maximum velocity right where it counts.
• Consistent Contact: A wide follow-through helps you maintain a stable clubface. When your arms break down early, the clubface can twist and turn, leading to wild hooks or slices. A stable, extended release keeps the face square to your swing path for longer, producing much straighter shots.
• Effortless Power: Extension is a sign that you’re using your big muscles (your core and hips) as the engine of the swing. Golfers with “short arms” in the follow-through are often manually trying to hit the ball with just their arms. Proper extension shows that your arms are just passengers, carried along by the powerful rotation of your body.

The Common Traps: Collapsing Arms and Conscious Pushing

Most golfers who struggle with extension fall into one of two traps. The most common is the one we’ve mentioned: the "T-Rex arm" or "chicken wing." This happens when the lead arm (the left arm for a right-handed golfer) bends significantly immediately after impact. The club gets pulled in close to the body, the swing arc narrows dramatically, and you lose all your speed and direction control.

This is almost always a compensation. It often happens when the body stops rotating. If your hips and chest stall through impact, your arms have nowhere to go but to fold up to avoid hitting the ground or your own body. They are running out of room, so they collapse inward. You can’t fix the arms without first fixing the engine - your body.

The second trap is the golfer who, knowing they have a "chicken wing," tries to consciously force their arms straight after the ball. They try to shove their hands and the club directly down the target line. While the intention is good, this often creates tremendous tension in the arms and shoulders. It stops the club from releasing naturally and actually slows down the rotation of the body, which, as we’ve discussed, is the entire source of good extension. A forced, tense extension is not a powerful one.

The Real Engine: How Body Rotation Creates Extension

If you take away just one thing from this article, let it be this: your body's rotation pulls your arms into extension. Your arms don’t create it themselves.

Imagine swinging a weight tied to the end of a string in a circle. As you spin your body faster, the string becomes taut and the weight extends outwards. Your arms and the golf club work in the same way. Your hips and torso are the center of the rotation. As they turn through the shot, they create centrifugal force that pulls on your arms, causing them to straighten and extend away from you naturally.

This is why all the talk of "firing the hips" is so important. When your lower body begins the downswing and your torso follows by rotating hard and fast through the impact zone, it creates a powerful unwinding sequence. Your hips clear out of the way, your torso turns an open path for your arms to swing through. With this clear runway, your arms have the freedom and the momentum to stay long and extended. If your body stops turning, that runway disappears, and your arms are forced to fold.

A Step-by-Step Guide to Feeling Natural Extension

Knowing that rotation is the cause is one thing, but feeling it is another. Let’s break down the sensation you should be looking for in your follow-through.

Step 1: Get the Right Sensation After Impact

Instead of thinking about your arms, focus on the clubhead. After you strike the ball, feel as though the clubhead is chasing the ball down the target line for as long as possible. The goal is to keep the clubhead low to the ground and moving toward the target immediately after impact. This feeling encourages your arms to stay extended because they have to reach to keep the clubhead moving on that path. It prevents the scooping motion or early collapse that plagues so many amateurs.

Step 2: Let Your Torso Face the Target

This is a clear checkpoint. At address, your chest and belt buckle are facing the golf ball. In a proper follow-through, a moment after impact, your chest and belt buckle should be facing the target. This full rotation is non-negotiable for creating extension. If your chest is still facing the ball (or only slightly turned) as the club goes by, your arms will have no choice but to collapse. Actively think: "Turn my chest to face the flag."

Step 3: Reach Out for a Handshake

This is a fantastic mental image for the trail arm (the right arm for a righty). As you swing through, imagine you are reaching out to shake hands with someone standing on your target line. Your right palm would naturally rotate and your right arm would straighten. This simple thought helps prevent the right arm from getting stuck behind you or bending prematurely. When the right arm fully extends and rotates, it provides support for the left arm, keeping the entire arm structure wide and powerful.

Actionable Drills to Ingrain the Feeling

Practice is where you turn these concepts into real, ingrained movements. Here are a few drills focused specifically on improving your follow-through extension.

Drill 1: The Trail-Arm-Only Swing

Take a mid-iron, like a 7- or 8-iron, and make slow, half-swings using only your trail arm (your right arm for a right-handed player). You don't need to even hit a ball at first. The goal is to feel your body rotate and your right arm extend towards the target through the "impact" zone. You will quickly notice you cannot do this without turning your chest and hips, if you stay put, your arm will get stuck. This drill teaches you to sync your body rotation with your arm release, leading to that "handshake with the target" feeling.

Drill 2: The Headcover Under the Arm Drill

This is the classic "chicken wing" fix. Tuck a glove or a driver headcover under your lead armpit (left armpit for righties). Make some practice swings. If the headcover falls out during your backswing or follow-through, it means your lead arm is separating from your body and collapsing. The goal is to make a full swing while keeping the headcover snug against your chest. This forces you to keep your arms and body connected. You'll find the only way to get the club through the hitting area is by turning your torso, which in turn leads to a more extended, connected follow-through.

Drill 3: The "Finish and Hold" Repetition

This is less of a drill and more of a practice habit. On every single swing you take on the range, hold your finish position for at least three seconds. Don't be in a rush an watch the ball. Instead, swing through to a completely balanced finish and check three things:

• Is at least 90% of your weight on your lead foot?
• Is your chest fully rotated and facing the target?
• Are your arms extended and relaxed, with the club resting comfortably behind your neck?

By consciously holding this balanced finish, you are training your body what a good final position feels like. Eventually, your muscles will learn the path to get there an autopilot, and that path includes full, powerful extension.

Final Thoughts

Achieving a photo-worthy follow-through with full extension is not about forcing your arms into a specific position. It's the visual proof that you used your body correctly - rotating powerfully and efficiently to send your arms and the club speeding freely toward the target.

Learning new movements is a process, and connecting a feeling to an action can sometimes be frustrating. That's a core idea behind my app, GOLFiQ. When you’re at the range struggling with a drill or trying to understand if what you’re feeling is correct, you can find a different explanation of it, a simple swing-feel you can work with on the spot, or ask for a simple on the spot check for "follow-through" for an instance. We want to empower you with the kind of instant clarification that makes practice more effective and the game more enjoyable.