Hitting a great drive that starts with perfect posture, only to end up on your tiptoes at impact, sending the ball thin or topping it completely, is one of golf's most common frustrations. This move, widely known as standing up or early extension, robs you of power and consistency. This guide will break down exactly why you stand up in your swing and give you some simple, actionable drills you can use to stay in your posture and start making solid contact again.
So, what exactly does it mean to "stand up" in your swing? At its core, it's about losing your posture during the downswing. When you set up to the ball, you create a specific spine angle by hinging at your hips. Think of it like you're sitting back slightly into an imaginary barstool. An efficient swing maintains this angle all the way through impact.
Early extension is when your hips and lower body thrust forward toward the golf ball during the downswing. This powerful forward push forces your upper body to lift up and away to make space, causing you to lose that initial spine angle right before you hit the ball. The "barstool" you were sitting on has been pulled away, and your body straightens up. This seemingly small move has big consequences for your golf shot:
Fixing early extension isn't just about forcing yourself to stay down, it’s about understanding what’s causing the move in the first place. You don't stand up on purpose - your body is reacting to another issue in the swing. Here are the most common culprits.
This is probably the number one reason golfers stand up. In a good downswing, your hips need to rotate and clear out of the way to make room for your arms and club. Think of your left hip (for a righty) turning back and around, almost like it's trying to point behind you. When golfers don’t rotate their hips correctly, the hips stall. But the club still needs to get down to the ball. Your body, being smart, finds the only available space: up and forward. It's like a traffic jam on the highway, if the main road is blocked, cars will take the nearest exit ramp. Your body standing up is simply its way of taking that exit ramp.
Sometimes, the issue isn't technical but physical. Your body might simply lack the stability or mobility to maintain its golf posture under the force of the swing. The main areas to check are:
A simple way to check this is an overhead squat test. Stand with your feet shoulder-width apart and your arms straight overhead. Try to squat down as if sitting in a chair. If you find your back rounding significantly or your torso pitching forward, it could indicate some mobility and stability issues that are contributing to your early extension.
The "over-the-top" swing path is another major cause. This happens when your first move in the downswing is to throw your hands, arms, and club outward and away from your body, causing the club to travel on a steep, out-to-in path. When your body senses this steep angle of attack, it knows that if it stays down, the club will bury itself in the ground a foot behind the ball. Instinctively, your brain sends a rescue signal: “Stand up! Pull up and away to shallow out the club and save the shot!” It's a subconscious reaction to make contact, but it almost always results in a weak slice or pull.
This is a an issue rooted in mental approach, especially for players who struggle with solid contact. The flawed logic is that you must "lift" or "scoop" the ball to get it airborne. This lifting intention causes your shoulders and chest to rise up through impact, which naturally forces your lower body to straighten up as well. Remember, the golf club is built with loft for a reason. Your job is to swing down and through the ball, compressing it against the clubface. The loft is what sends the ball into the air, not a scooping motion from your body.
Now for the good part: how to fix it. Understanding the "why" is half the battle, but these practical drills will help retrain your body to maintain its posture and rotate correctly through the ball.
This drill is fantastic for feeling what it’s like to maintain your spine angle without any other distractions.
This is one of the most effective drills because it forces your hips to do the right thing.
This drill helps you rehearse the correct downswing sequence and the feel of staying down while initiating the turn.
If stalled hips are your main issue, this drill is a game-changer. It practically forces your hips to clear.
Stopping yourself from standing up in your golf swing comes down to fixing the root cause. For most golfers, this means learning to rotate your hips correctly through the downswing instead of thrusting them forward. Using drills that train you to maintain your posture and clear your hips will rebuild your swing on a more powerful and consistent foundation.
Mastering this kind of swing change takes practice, and it can be tough to know if you're doing it right when you're on your own. If you’re ever struggling with a concept or find that early extension creeps back in on certain shots, like an awkward lie in the rough - we can can help you figure out a clear plan. With Caddie AI, you have a 24/7 golf coach in your pocket to give you simple, personalized advice. You can even take a picture of a difficult lie, and we’ll provide instant strategy so you can make a confident swing without worrying about bad habits taking over.
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