Master Your Pelvic Tilt || Revolutionize Your Golf Swing: A Coach's Guide
Before I start I want to advise you to hang on to the end to read an example from one of my lessons. See you there 😀.
Introduction
Hi friends and golfers! I'm Coach Erik Schjolberg, the founder of EJS Golf located in Scottsdale, AZ. Today, I want to discuss an important aspect of the golf swing: pelvic tilt. Understanding the difference between anterior and posterior pelvic tilt and how it affects your posture and swing can greatly improve your performance on the golf course. When you master your pelvic tilt, not only will you feel great, you will be smashing the golf ball like never before.
What is Pelvic Tilt?
Pelvic tilt refers to the position of your pelvis in relation to your spine. There are two main types of pelvic tilt: anterior and posterior.
Anterior Pelvic Tilt
Anterior tilt of the pelvic is defined as titling the pelvis forwards or increasing the arch in the lower back. If you imagine the pelvis being a bucket of water this would be shown in the middle picture with water dumping out the front. Another way to look at anterior pelvic tilt, also known as "swayback," occurs when the front of your pelvis drops forward and the back of your pelvis rises. This leads to an exaggerated arch in your lower back.
Posterior Pelvic Tilt
Posterior tilt of the pelvis would be defined as the pelvis tilting backwards or flattening/rounding the lower back. In this case the bucket of water would dump out the back. This is shown on the picture below on the right. And another way to think of posterior pelvic tilt occurs when the back of your pelvis drops down and the front of your pelvis rises. This causes a rounding of your lower back.
The Effects of Pelvic Tilt on Posture
Both anterior and posterior pelvic tilt can have significant effects on your posture, both on and off the golf course. We know on the golf course that you will not maximize your golf swing with a poorly moving pelvis.
Anterior Pelvic Tilt
In the case of anterior pelvic tilt, the exaggerated arch in your lower back can lead to lower back pain, tight hip flexors, and a weakened core. Tilting the pelvis anteriorly is thought to be a risk factor for hamstring injury, partly because it lengthens the hamstring group and the negative effects the tilt has on kinematics downstream. This posture can also affect your swing mechanics, leading to inconsistent ball striking and a lack of power.
Posterior Pelvic Tilt
With posterior pelvic tilt, the rounding of your lower back can cause a slouched posture, tight hamstrings, and weak glutes. This posture may limit your ability to rotate properly during the golf swing, resulting in a loss of distance and accuracy.
Check out virtually any top-level golfer and you'll spot them executing the classic 'bucket-dumping' movement. This action is a hallmark of power, demonstrating the player's sequencing from lower to upper body. Among these, Rory McIlroy stands out for his strikingly graceful and pronounced pelvic tilt.
I take inspiration from Rory's incredible core strength. He skillfully harnesses the power from his core muscles to initiate his trunk rotation, which subsequently results in a posterior pelvic tilt. His core strength is so exceptional that it instigates a counter-rotation of his pelvis.
Correcting Pelvic Tilt
Now that we understand the implications of pelvic tilt on posture and swing mechanics, let's discuss how to correct it. I would also like to add here that TPI (Titleist Performance Institute) is a great resource for all things golf. I am certified through their programs and I believe in what they do in Oceanside and all over the world from juniors to Jon Rahm to Seniors.
Anterior Pelvic Tilt Correction
To correct anterior pelvic tilt, focus on strengthening your core muscles, particularly the abdominal and gluteal muscles. Stretching the hip flexors and lower back can also help restore proper pelvic alignment.
Posterior Pelvic Tilt Correction
For those with posterior pelvic tilt, it's important to strengthen your glutes and hamstrings while stretching the hip flexors and lower back. Engaging in exercises that promote proper spinal alignment, such as Pilates or yoga, can also be beneficial.
Master Your Pelvic Tilt in the Golf Swing
Now that you've addressed your pelvic tilt and improved your posture, it's time to apply it to your golf swing.
Address Position
Start by setting up with the correct pelvic tilt at address. For most golfers, a neutral pelvic position is ideal, where your lower back maintains a natural curve without excessive arching or rounding. It is normal to set up with approximately 20-25 degrees of forward tilt.
Backswing, Downswing and Finish
During the backswing, focus on maintaining your pelvic tilt and avoiding any excessive movement. This will help you maintain a stable base and generate power from the ground up. As the golfer goes into the downswing this number should decrease as you get to impact. This would indicate that you are tilting the pelvis backwards/rounding the lower back.
Conclusion
Pelvic tilt plays a crucial role in your posture and golf swing mechanics. Understanding the difference between anterior and posterior pelvic tilt and how to correct it can greatly improve your performance on the golf course. Hope this helps all of you golfers out there.
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Student Story
Hello friends and golfers! Coach Erik here as most of my students call me, I've spent over two decades teaching golf at my academy, EJS Golf, nestled in the heart of Scottsdale, Arizona. My clientele ranges from PGA Tour Professionals to advanced Juniors, college golfers, and dedicated enthusiasts who are willing to commit to daily practice routine.
One day, a student of mine, a promising young golfer, came to me with a problem. He was struggling with his driver, unable to get the distance he desired. His shots were consistently falling short by about 20 yards. I watched him swing, and I immediately noticed an issue - a pronounced posterior pelvic tilt at address.
In golf, the pelvic tilt at address is a crucial aspect of the setup. It sets the stage for the entire swing. A posterior pelvic tilt, where the pelvis is tilted backward, can restrict the rotation of the hips and the torso, limiting the power and the distance of the shot. This was exactly what was happening with my student.
I took him aside and explained the issue. I told him that by adjusting his pelvic tilt, he could unlock greater rotational power and add those elusive 20 yards to his drive. He was skeptical but willing to try. Over the years I have rarely ever see anyone excited to make a change at address. What changes that quickly is the results. Most changes take time to build the new network of firing patterns but the static address position can have immediate benefits to your golf swing. I know it isn't sexy like lag, shallowing, etc. but it sure is loved when my students witnesses immediate change.
We started with some basic exercises to increase his awareness of his pelvic position. I had him practice tilting his pelvis anteriorly and posteriorly so he could feel the difference. Then, we worked on finding a neutral pelvic position - the ideal position for most golfers at address.
Once he was comfortable with this, we moved from the inside of my bay to work outside on this beautiful day. I had him set up as he usually would, then adjust his pelvic tilt to the neutral position we had practiced. The difference was immediate. His hips and torso were able to rotate more freely, and his swing looked smoother and more powerful.
We spent the rest of the lesson working on this, fine-tuning his setup and reinforcing the new pelvic position. By the end of the lesson, he was hitting his driver with more power and consistency than ever before. He was astounded when his drives started consistently landing 20 yards further down the range.
This is just one example of how a small adjustment can make a big difference in a golfer's game. As a coach, my job is to identify these issues and help my students correct them. It's not always easy, but the results speak for themselves. And in this case, those results were an extra 20 yards on my student's drive.
If you're interested in improving your game, whether you're a seasoned pro or a dedicated amateur, I invite you to visit my website at ejsgolf.com. Let's unlock your potential together.