Why Do I Stand Up in a Golf Swing?

That dreaded feeling of your body lifting up as you swing, leading to a topped shot or a thin strike, is one of the most common frustrations in golf. It’s a pesky habit that feels almost involuntary, robbing you of power and consistency. This article will break down exactly why you stand up in your golf swing and provide you with actionable concepts and drills to keep your posture and finally achieve that pure, compressed ball flight you’re looking for.

So, What Exactly Is "Standing Up" in the Golf Swing?

In coaching terms, standing up during the golf swing is often called "early extension." It sounds technical, but the concept is simple. At address, you create a certain amount of forward bend from your hips, establishing your posture and spine angle. Early extension is when, during the downswing, your hips and pelvis thrust forward towards the golf ball instead of rotating around and away from it.

Think about it this way: As your hips move closer to the ball, your upper body has no choice but to lift upwards to make room. This lifting action pulls your arms and the club up with it, effectively changing the entire landscape of your swing. The arc that was perfectly set up to bottom out at the ball is now suddenly higher. This is the root cause of those destructive shots:

• Topped Shots: When your club only makes contact with the top half of the ball.
• Thin Shots: When the leading edge of the club hits the equator of the ball, sending it low and fast with no control.
• Shanks: In extreme cases, pushing the club so far forward and outward that you hit the ball with the hosel (where the shaft meets the clubhead).

Essentially, your body makes a brilliant athletic recovery an instant before impact just to make contact, but it completely sacrifices consistency and power. To fix it, we first need to understand why it’s happening.

The Root Causes: Why Does This Happen?

Early extension is rarely a single, isolated fault. It's usually a symptom of a deeper issue in your swing or even your physical makeup. Let's look at the most common culprits. See if any of these sound familiar.

1. Physical Limitations

Sometimes, the issue isn't your technique but your body's ability to perform the correct movement. If your body can't maintain posture while rotating, it won't. The main physical roadblocks are:

• Tight Hips and Glutes: If you lack mobility in your hips, your body will struggle to rotate properly. Instead of turning, the hips will look for an easier path, which is often thrusting forward. Weak glutes mean you can't stabilize your pelvis during the powerful rotation of the downswing.
• Weak Core: Your core muscles are vital for maintaining your spine angle throughout the swing. A weak core allows the forces of the swing to pull your torso upright.
• Poor Thoracic (Upper Back) Mobility: If your upper back is stiff, you can’t get enough rotation on the backswing. To compensate and create a feeling of a "full turn," you might lift or sway, which sets up the improper sequence on the way down.

2. A "Stuck" (Overly Inside) Swing Path

This is a massive one. Many golfers hear the advice to "swing from the inside" and take it to an extreme. On the downswing, they drop the club so far behind them that it gets "stuck." With the club trapped behind your body, you come to a point of no return. Your arms have no room to swing out towards the ball. The only way to create space and deliver the clubhead to a decent impact position is to thrust your hips forward and stand up. It's an instinctive move to save the shot from being a complete whiff.

Your body is incredibly smart, it will do what's necessary to hit the ball. In this case, early extension is a solution to a swing path problem, not the initial problem itself.

3. The Instinct to "Help" the Ball Into the Air

This fault is deeply ingrained in human intuition. You see a ball on the ground, and your brain tells you that to get it airborne, you need to get under it and lift it. This leads to a scooping motion, where you try to use your hands and body to add loft to the club. What does this "lifting" motion look like? Your body straightens up, your chest rises, and your weight falls backward.

The truth of a good golf strike is counter-intuitive: you must hit down to make the ball go up. The loft of the club is designed to do the work. By staying down through the shot and compressing the ball against the clubface, the ball will launch properly. The desire to "lift" is a powerful swing-killer that directly causes you to stand up.

4. Improper Balance and Weight Distribution

Your setup can doom your swing before you even take the club back. If you set up with your weight too far forward on your toes, your body is already off-balance. From this unstable position, the powerful rotation of the golf swing will naturally cause you to move toward your heels to regain stability. The easiest way to do that? Stand up.

The correct feeling should be having your weight centered over the middle of your feet, in an athletic position where you feel grounded and stable enough to rotate powerfully without falling over.

Your Step-by-Step Guide to Staying in Posture

Understanding the "why" is half the battle. Now let's focus on the "how" with a few concrete feelings and drills that will retrain your body to stay in posture and rotate correctly.

Drill 1: The Chair or Golf Bag Drill

This is the gold standard for immediate feedback on early extension. It provides a physical constraint that makes it almost impossible to do wrong.

1. Place a chair, or your golf bag, directly behind you so that your backside is just barely touching it when you take your setup.
2. Take a few slow, half-speed practice swings. The goal is simple: keep your backside in contact with the object throughout the entire swing, especially through impact.
3. On the backswing, you should feel your right glute (for a right-handed golfer) press into the object as you rotate.
4. On the downswing, you should feel your left glute rotate back into the object, replacing the right glute. This is the key move. It forces your hips to rotate around and back, rather than thrusting forward and toward the ball.

If your hips push away from the bag, you know you’ve extended early. Start slow, hit some small chips, and gradually work your way up to full swings. This drill builds the correct motor pattern and the feeling of rotating instead of thrusting.

Drill 2: The Left-Foot-Back Drill

This is an excellent drill for people who feel "blocked" by their lead hip, a common cause of standing up. It naturally clears a path for rotation.

1. Set up as you normally would to the ball.
2. Now, pull your lead foot (left foot for righties) back so the toe of that foot is in line with the heel of your trail foot.
3. Your hips are now "open" to the target. From this position, hit some easy 75% shots.

Because your lead hip is already pulled back, you will find it incredibly natural to continue rotating through the shot without any blockage. It removes the temptation to stand up because the path for a powerful turn has been cleared. It trains your body in what a free, uninhibited rotation feels like.

Feel This: "Tucking" the Pelvis

If you watch professional golfers in slow motion, you'll see that at impact, their hips are open to the target and their pelvis is tucked under them slightly - creating a rounded shape with their lower back. This is the opposite of early extension, which creates an "S" shape with a hollowed-out lower back.

To feel this, imagine you have a belt buckle. As you start the downswing and rotate through impact, concentrate on the feeling of your belt buckle pointing *down towards the ground* and then *behind you* as you finish. This feeling of "tucking" or contracting your abs keeps your pelvis back and allows you to maintain your spine angle through an aggressive rotation. It’s what allows you to "cover the ball" with your chest through impact.

Final Thoughts

Curing that habit of standing up in your golf swing comes down to understanding its cause and then re-training your body with purposeful drills. It’s a process of replacing the old instinct to thrust and lift with a new motor pattern of rotating and staying in posture. By using a drill like the Chair Drill for feedback and focusing on rotating your hips back and around, you can finally keep your angles, strike the ball purely, and unleash your real power.

This journey to better ball striking requires commitment, but sometimes you just need a quick, trusted answer on what to work on. As your personal AI golf coach, I'm here to support that process. If you’re at the range and feel yourself starting to stand up, you can ask me for a specific swing thought to focus on. If you're on the course and face a difficult lie that tempts your a bad habit, you could even snap a photo of your ball's position, and I'll give you clear, instant advice tailored to that exact situation to help you play the smarter shot. My goal is to remove the guesswork, providing you with on-demand expert guidance anytime, anywhere. You can check it out at Caddie AI.