"When the pelvis leads, the entire swing organizes itself around power and stability."

CHAPTER 17

THE PELVIS IS THE KING

Fire the Glutes and Lock the Core

The pelvis is the command center of your swing. When it works, your glutes stabilize your base, your core locks into place, and your upper body has a rock-solid foundation to rotate around. When the pelvis drifts or stays quiet, the swing falls apart. This chapter shows you how to let the pelvis lead so your motion becomes powerful and repeatable without the struggle.

I. Core Ignition

Many golfers struggle because they try to turn their hips using their lower back or their thigh muscles. This leads to a weak, arched back and "early extension" where the hips hump toward the ball.

MECHANICS SECRET: Think of your midsection as an internal Cylindrical Corset wrapping 360° around your middle. When you cinch this cylinder, you fuse the spine to the pelvis, creating a single, unbreakable unit of power.

IGNITION SEQUENCE

1. 1. The Exhale: Take your setup and exhale slightly to settle your ribcage.
2. 2. The Frontal Cinch: Pull your navel sharply toward your spine. Feel the front of your "cylinder" flatten and tighten.
3. 3. The Lock: Maintain this internal pressure. You should feel your pelvis "tuck" into a neutral, athletic position before the club moves.

II. THE BLAME GAME: WHY GOLFERS ARE ADDICTED TO BLAMING THE HIPS

Golfers are addicted to blaming their hips for every bad shot. When they slice, they say, "My hips were too slow." When they hook, they say, "My hips cleared too fast." They treat the hips like a disobedient child, but the truth is far more clinical: The hips are innocent.

The Symptom: You see the "hips humping the ball" or stalling at impact.

The Source: The hips are merely joints; they go where the pelvis sends them. If the pelvis is drifting or quiet, the hips have no choice but to fail.

The Fix: You don't "fix" hip movement by trying to move your legs harder. You fix it by commanding the King (the Pelvis).

II. Buttocks Ignition

If the core is the corset, the buttocks are the structural anchors. You must wake them up in a specific order to stop your power from leaking out during the transition.

MECHANICS SECRET: Most golfers wait until the downswing to fire their muscles. By then, the King (the pelvis) has already drifted off his throne. You must pre-load the glutes at address to create a "Power Box" that resists swaying.

BUTTOCKS SEQUENCE

1. 1. The Stance: Once your corset is cinched, feel your weight in the center of your feet.
2. 2. The Tear: Imagine you are standing on a large piece of paper and trying to tear it in half with your feet.
3. 3. The Engagement: You aren't actually moving your feet, but that outward pressure wakes up the buttock muscles immediately. This anchors the King to the ground.

III. The Pelvic Elevator

The pelvis is not just a rotational driver; it is a vertical elevator. It channels force from the ground into the core to help you rise through impact and finish tall.

MECHANICS SECRET: Without vertical lift, the swing stays "stuck" in the dirt. The pelvis captures Ground Reaction Force (GRF) and converts it into upward velocity. This is how you "pick" the ball clean with massive compression.

PELVIS LIFT SEQUENCE

1. 1. The Ground Load: As you turn back and sit into your trailing buttock, feel your feet "heavy" in the turf. Cinch the corset to keep the energy in your hips.
2. 2. The Vertical Push: To start the downswing, push the ground away with your lead foot. Imagine you are trying to jump, but keep your head steady.
3. 3. The Ascent: As you rotate, let the pelvis rise. Because your core is cinched, the rising pelvis pulls your torso upward, shallowing the club path and compressing the ball.

IV. The Elite Ignition Sequence

CORE SECRET: Execute the Elite Ignition Sequence

1. 1. Cinch: At address, pull your navel to your spine to tighten the front of your Cylindrical Corset.
2. 2. Ignite: Issue the Buttocks Command (tear the paper) to stabilize your base.
3. 3. Sit: Rotate back and feel your trailing buttock muscle "sit" into the throne without swaying.
4. 4. Rise: Push the ground away and let the compressed core lift you to a tall, balanced finish.

"A flaw in motion is never random. It always has a source, and the body always tells the truth."

CHAPTER 18

SWING DEFORMITIES

Spot the Flaws and Fix Them Fast

Every swing flaw has a fingerprint. A sway, a slide, a lift, a stall. None of these happen by accident. They are the body’s attempt to survive a deeper mechanical problem. When you learn to read these deformities you stop guessing and start diagnosing. This chapter shows you how to identify the most common swing flaws, trace them back to their source, and correct them with simple, fast adjustments that restore balance, sequence, and power.

I. Power vs. Chaos

You’re standing over the ball with the shot already clear in your mind. You’ve trained it, rehearsed it, almost mastered it. But then the course gets inside your head. This table shows how Core Ignition vs No Core Ignition flips the swing:

II. Gravity Wins

Posture is a constant battle against falling forward. Humans rely on Anterior Pelvic Tilt to stand upright. It aligns the spine and locks us into a vertical posture. This is why your hip flexors are always active. They are your default survival muscles.

Posterior Tilt, however, is not part of that default. It is a controlled event that requires coordination between the deep abs and glutes. It has to be triggered.

MECHANICS SECRET: The moment you stop cueing Posterior Tilt, gravity and your anterior default take over. The pelvis drifts forward and the spine arches. Performance is not survival. To achieve precision, the tilt must be reignited, not just remembered.

III. Core vs Back

When the core is active, the body stays balanced. When the back takes over, the structure collapses.

PART 1: Mechanical Control

PART 2: Performance and Risk

Note: The Core Group (TVA, glutes, obliques) are your Stabilizers. The Back Group (iliopsoas, erectors, QL) are your Compensators. One builds resilience. The other burns out.

IV. Deformity Mapping

Mechanical deformities are visible symptoms of lost core control. Use these maps to spot the flaw and apply the Core Solution.

MAP 1: Mechanical Deformities

MAP 2: Fundamentals & Skills

V. Fundamentals Locked In

These fundamentals reveal whether the Core Secret is present. Performance breakdowns are not random. They are structural. When the core dominates, performance locks in.

"Bodies come in all shapes and sizes, but motion follows universal laws."

CHAPTER 19

BIG OR SMALL

Understand How Different Bodies Move

Every golfer brings a different body to the swing. Some are tall and flexible, others compact and powerful, others somewhere in between. But while bodies vary, the principles of motion do not. When you understand how different structures create leverage, rotation, and stability, you stop forcing one model onto every athlete and start matching the motion to the mover. This chapter shows you how to read body types, identify natural strengths, and build a swing that works with the athlete instead of against them.

I. Optimised The Core

Body type alone does not determine swing quality or success. It is about how you activate tilt through your dominant muscle groups. Whether you have a wide frame or a wiry one, the Cylindrical Corset ensures that your mass moves with efficiency.

II. Golfing Legends and Their Swing Identity

Body type is the chassis, but core ignition is the driver. These legends prove that core optimization is not about one specific "look," but a personal identity shaped by how you brace the King (the pelvis).

THE CLASSIC POWERHOUSES

• Ben Hogan: The master of the "Core Cinch." His compact, muscular frame relied on an unbreakable abdominal connection that allowed him to rotate with surgical precision.
• Raymond Floyd: Optimized his core by blending stability with rhythm. His compact build supported a motion that kept his pelvis braced through decades of play.

• John Daly: Harnesses raw power by letting his larger frame and powerful legs absorb and release massive torque through a free-flowing core.

THE MODERN ELITE

• Scottie Scheffler: A master of footwork and ground pressure. His core handles the massive "shuffle" of his feet, keeping the pelvis as the stable axis even during explosive movement.
• Rory McIlroy: The ultimate example of "Torque Management." His lean but powerful frame uses an incredible core-to-hip speed ratio to launch the ball.
• Bryson DeChambeau: Built for maximum mass and leverage. He uses a massive "Cylindrical Corset" to stabilize his high-speed, single-plane motion.
• Xander Schauffele: Balanced and efficient. His athletic build relies on a perfectly timed buttocks-clear to maintain his world-class consistency.

THE PRECISION SPECIALISTS

• Jim Furyk: Turned a lean, wiry frame into a model of efficiency. He proves that an unconventional path works perfectly if the core handles the timing.
• Tommy Fleetwood: A rhythmic master who uses his core to maintain a rock-solid spine angle through impact, regardless of the wind or pressure.
• Russell Henley: One of the game's most consistent strikers. He relies on address stability and a locked midsection to keep his ball flight on a "sniper" line.

III. The Mechanics Secret: Core Optimization

Body type alone does not determine swing quality or success. It is about how you activate tilt through your dominant muscle groups. Whether you have a wide frame or a wiry one, the Cylindrical Corset ensures that your mass moves with efficiency.

HOW TO: READ THE POWER MAP

1. 1. Core Dominance is Universal: Notice that every player's core is their dominant power source (45% or more). This proves the Mechanics Secret is universal.
2. 2. Find Your Secondary Source: Identify which column has a higher secondary percentage for a player similar to your build.
3. 3. Optimize: Use the Cylindrical Corset to stabilize your core, then use your secondary power source (arms or legs) to maximize speed.

IV. HOW TO: MASTER THE CORE FOR YOUR BUILD

1. 1. For the Tall and Lean Golfer (The Lever): Focus on Stability. Cinch your corset extra tight at the top of your backswing. This prevents your long spine from swaying or losing its angle.
2. 2. For the Short and Stocky Golfer (The Mass): Issue the Buttocks Command (tear the paper) with 10% more pressure. This creates the space your compact frame needs to rotate fully.
3. 3. For the Stiff Golfer: Use the Pelvic Elevator early. Since you can't turn as far, you must use vertical lift to generate your speed.
4. 4. For the Flexible Golfer: Use the corset to "stop" your turn. Don't rotate as far as you can; rotate only as far as your cinched core allows.

"The final hole demands calm breathing, a steady center, and a swing that listens to feel."

CHAPTER 20

THE CABIN PRESSURE

Breathe, Hold the Middle, and Strike with Feel

The final hole brings a unique pressure that tightens the chest and speeds the mind. When the moment grows loud, the golfer must grow quiet. This is your flight path. Do you stall the plane and say "oops," or do you calibrate pressure and land smooth?

I. THE MECHANICS SECRET: CABIN PRESSURE

The 18th hole bunker is a storm cloud. To navigate it, you need Cabin Pressure. This is the physical calibration of your fuselage (the core). As you line up the clubface (your steering nose) with the runway lights, your body must respond. Millimeter alignment triggers the brace. The diaphragm presses down, the abs push out, and the spine locks. Hands and core move together as the pressure rises.

II. SIX ZONES OF CORE ABDOMINAL COMPRESSION

Intensity is not a guessing game. It is a controlled ascent from light tension at Address (30%) to maximal bracing at Impact (100%). Use this table to calibrate your abdominal wall activity throughout the flight cycle.

III. THE HIDDEN ENGINE: IAP COMPARISON

Intra-abdominal Pressure (IAP) is the secret force that protects the spine. Golfers belong to the same lineage as world-class lifters and throwers who rely on IAP as their hidden engine of performance.

IV. TOUCH AND GO: THE IMPACT CYCLE

Impact is not the end; it is a Touch and Go. Wheels meet the runway with momentum, the strike connects, and the ball takes flight along the course. You do not stop at the ball. You touch, you go, and you land. This is a seamless rhythm where the clubface stays aligned and the hips continue to drive long after the ball is gone.

V. THE LANDING: BRACED TALL VS. BELLY OUT

The follow-through is your landing cycle. If you overshoot the runway, you grind the spine. Finishing tall means the body holds its frame after the strike.

VI. HOW TO: FLY THE 18TH HOLE

1. 1. Calibrate the Nose: Align the clubface with millimeter precision. Feel your Cabin Pressure rise to Zone 1 (30%).
2. 2. Spool the Engines: Breathe in and hold that breath into your core. Reach Zone 2 (50%) as you coil.
3. 3. The Approach: On the downswing, throttle up to Zone 4 (85%). Trust your core and strongly brace for impact.
4. 4. The Touch and Go: At impact, hit Zone 5 (100%). Maintain the momentum of your core inward after the shot.
5. 5. The Landing: Settle into Zone 6 (40%). Stand tall and let the ribs float. Do not let your belly out or you will grind the spine.

"Power without control is wasted. Control without firmness collapses under pressure."

CHAPTER 21

TAMING THE KING

Stay Firm and Fire with Control

The pelvis is the king of the swing, but a king without discipline creates chaos. When the pelvis moves too fast the sequence breaks. When it moves too soft the power leaks. The golfer must learn to hold firmness in the middle while directing the fire with intention. This chapter shows you how to control the king, keep the center steady, and release the swing with a blend of strength, precision, and calm athletic command.

I. THE MECHANICS SECRET: THE STEERING SYSTEM

The pelvis governs rotation, balance, and energy transfer. The "wild king" can disrupt the kinetic chain. Like a powerful engine, the pelvis generates force, but without a steering system, it crashes. The steering system is sequencing: the torso, core, and shoulders guiding the king’s energy so it flows in the right direction.

• Torso and Spine = Steering Wheel: They direct the pelvis’s energy, controlling separation and release.
• Core Muscles = Steering Column: Obliques, abdominals, and stabilizers fine-tune timing and prevent sway.
• Arms and Club = Wheels: They respond to the steering input, delivering the strike when guided properly.

"The pelvis is the engine, the torso is the steering wheel, and the core calibrates the steering so the arms and club can stay on track."

HOW TO: INITIATE THE STEERING

1. 1. Pelvis vs Hips Difference: Focus on pelvis rotation (the bony foundation) not just flinging the hips (leg joints).
2. 2. The Speed Trap: Many golfers believe, "If I drive my pelvis as fast as possible all the way to impact, I will hit the ball harder." This causes the arms to lag behind, the swing to get stuck, and power to leak.
3. 3. The Fix: The king must lead with discipline. Sequencing follows the kinetic chain confirmed in biomechanics research: Pelvis rotation starts the downswing, torso rotation follows, arms and club accelerate naturally.

II. THE KING’S LAWS OF MOTION

Across different sports, the same laws keep showing up. They are the fingerprints of human motion. When the pelvis and torso move in harmony, power flows smoothly. When they fight, energy is lost.

• LAW 1: LEAD THEN FOLLOW, NOT SPIN AND HOPE
  • Golf Scenario: You fire your hips too early and your chest stays behind. The club arrives late and the ball floats weakly to the right.
  • Core Solution: Let the pelvis initiate and let the torso chase it. Think sequence, not raw speed.
• LAW 2: ARMS STAY PATIENT
  • Golf Scenario: Your arms jump first and the club races past your body, causing thin and weak strikes.
  • Core Solution: Start the downswing from the ground up. Let the torso pull the arms, not the other way around.
• LAW 3: MATCH RHYTHM TO SPEED
  • Golf Scenario: Your hips spin open too early and the club gets trapped behind you, causing blocks and hooks.
  • Core Solution: Match the speed of your pelvis to the rhythm of your torso. Smooth beats fast.
• LAW 4: THE TORSO CHASE
  • Golf Scenario: You fire your hips aggressively while your chest stays closed, sending the club too far inside.
  • Core Solution: Initiate with the pelvis, then let the torso accelerate. Release the arms only when the torso unwinds.
• LAW 5: SPREAD THE LOAD
  • Golf Scenario: You yank the club with your arms and your lower back tightens from absorbing the load.
  • Core Solution: Rotate with the pelvis and torso together. Spread the force across the chain instead of dumping it into the spine.

III. THE CALIBRATION MAP

Each segment of the body accelerates, peaks, then slows so the next segment can take over. This is how speed multiplies. This map keeps the King in line.

• The Step Drill: Feel the pelvis initiating motion by taking a small step forward just before the downswing.
• The Pause Drill: Pause at the top of the swing. The arms should feel set and patient before the pelvis starts the downswing sequence.
• Intensity Testing: Calibrate pelvic speed. Test swings at 25%, 50%, and 100% intensity to find the "sweet spot" where speed and control merge.