Early extension (often called 'goat humping') happens when your trail leg lunges toward the golf ball on the downswing, pushing your pelvis forward and forcing your spine to stand straight up before impact. The result is a steep, over-the-top compensation, heel strikes, and blocked or hooked shots.
DBL CRS Sim Lounge Co-Founder and University of Guelph Assistant Coach Matt Tindale sets a 90-degree vertical rod with a foam pool noodle in the pathpal right behind the hips to keep your pelvis back in posture through impact.
See the full step-by-step station on the Anti-Early Extension Drill page, or watch Matt demonstrate the setup below.
The drill
Matt Tindale (Owner, Director of Instruction at DBL CRS Sim Lounge; 2025: Assistant coach with the University of Guelph Gryphons golf team, 18: Years teaching experience across major Canadian Clubs (North Halton, Westmount, Credit Valley, Guelph Lakes), Co-Founder: DBL CRS Sim Lounge) uses the pathpal training system to give golfers immediate physical and visual feedback on every repetition.
This drill uses the pathpal with an alignment rod and a pool noodle to provide a physical barrier, helping you maintain your posture and avoid early extension, which can lead to "over the top" swings and a loss of power
Setup
- Take the pathpal and insert an alignment rod into it at a 90-degree angle.
- Place the pool noodle on the alignment rod to serve as a soft target.
- Position the pathpal and noodle so that they are in the path of your hips during your downswing, forcing you to maintain posture to avoid hitting them.
How to run the drill
- Take your normal golf stance
- Make a practice swing, focusing on avoiding contact with the pool noodle
- If you hit the noodle, it indicates that you are extending your trail leg too early and coming "over the top"
- Continue practicing the swing motion until you can consistently avoid the noodle, which will help you learn to stay "in the shot" and improve your power and consistency
When the vertical noodle sits right in the path of a forward hip thrust, hitting the noodle tells you immediately that your trail leg extended early.
Watch the drill
View the full guided drill on pathpal →
Why it works
Golfers rarely realize they are early extending because standing up at impact feels like jumping for power. In reality, when the hips thrust toward the ball, they crowd the space where the arms need to swing, forcing the hands to stand the shaft up and throw the clubhead outside the line.
Keep your hips back clear of the vertical noodle so your arms have room to swing from the inside.
By inserting an alignment rod into the pathpal's 90-degree vertical slot and slipping a soft foam noodle over it (or using The Arrow padded stick), Matt Tindale places a safe, physical checkpoint in the exact space your hips invade when your trail leg extends early.
Who this is for
- ✓Golfers who stand up out of their posture (early extend) on the downswing
- ✓Players whose trail leg kicks forward toward the ball instead of rotating
- ✓Anyone who struggles with heel strikes, shanks, or blocked shots from crowded hand space
- ✓Golfers who want a soft, indoor-friendly posture barrier for range or simulator bays
Try it
Insert an alignment rod with a foam noodle (or The Arrow padded stick) into the 90-degree vertical slot of your pathpal and position it in the path of an early hip lunge.
- Insert an alignment rod with a pool noodle into the 90-degree vertical slot on the pathpal
- Position the station so the vertical noodle sits where your pelvis or trail thigh moves when you early extend
- Make 10 slow downswing rehearsals maintaining your spine angle and rotating your hips clear of the noodle
- Hit 15 mid-iron shots staying in your posture through impact without bumping the noodle
This drill uses the pathpal magnetic 14-angle training station and alignment sticks. Shop pathpal, pair it with The Arrow padded alignment sticks, or explore the Complete Training System with Free U.S. Shipping.
Related drills
If this drill matches what you are working on, these three guided drills build on the exact same movement pattern:
Lead Knee Extension
Taught by Cody Carter. Engage Your Lead Leg for Powerful Vertical Push. View drill →
Vertical push and speed drill
Taught by Cody Carter. Straighten Your Lead Leg for Power. View drill →
Anti-Sway Drill
Taught by Matt Tindale. Improve Your Swing and Prevent Leaning into Your Front Leg. View drill →
About Matt Tindale
Frequently asked questions
What is early extension in the golf swing?
Early extension occurs when the golfer's hips and pelvis thrust forward toward the golf ball during the downswing, causing a loss of spine tilt, raised hands at impact, and inconsistent contact.
How do I set up Matt Tindale's Anti-Early Extension Drill?
Insert an alignment rod into the 90-degree vertical slot of the pathpal, place a foam noodle over the rod, and position the unit so it intercepts your hips if your trail leg kicks forward toward the ball.
How is early extension connected to an over-the-top swing?
When your pelvis lunges toward the ball, it blocks the space your arms need to swing from the inside, forcing your hands and clubhead to loop outside and over the top.
What does it mean if I bump the foam noodle on the downswing?
Bumping the noodle confirms that your trail leg extended toward the ball too early instead of allowing your lead hip to clear backward and maintain your address posture.
Can I use The Arrow padded alignment stick instead of a separate pool noodle?
Yes. The Arrow comes with a built-in protective foam exterior that fits directly into the 90-degree slot on the pathpal.
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