Biomechanical Tilt Doctrine™

Phase-Specific Pelvic Tilt for Elite Golf Performance

Unlocking Core Stability and Rotational Power for Every Golfer

By Neil Alvarez Sports Physiotherapist, Sports Specific Trainer, Biomechanics Specialist

“Stop chasing your hips. Master your golf swing’s pelvic tilt for true power and precision. Core ignition builds it. Train the source, not the symptom.” — Neil Alvarez

Introduction

Golf is often described as a game of inches, but in truth, it is a game of angles—angles created, controlled, and stabilized by the pelvis. Every swing, from the first tee shot to the final putt, is built on the foundation of pelvic tilt. Yet for decades, the role of posterior pelvic tilt (PPT) and its relationship to abdominal contraction, hip rotation, and spinal protection has been overlooked, misinterpreted, or dismissed as secondary.

This book corrects that oversight.

The Biomechanical Tilt Doctrine™ is not theory—it is an anatomical framework designed to be applied on the course, in the gym, and in the teaching bay. By understanding and mastering phase-specific pelvic tilt, golfers at every level can unlock three universal performance goals:

• Core Stability → the ability to protect the spine and maintain balance under rotational load.

• Rotational Power → the efficient transfer of ground forces through the pelvis, trunk, and clubhead.

• Injury Protection → the ability to reduce lumbar shear, overextension, and compensatory strain through emphasized pelvic core tilt.

Whether you are a tour professional seeking marginal gains, a teaching professional guiding students, or a recreational golfer searching for consistency, the principles in this doctrine apply to you.

At its core, this book is about accessibility without compromise. The anatomical detail is precise, the language is clear, and the applications are direct. You will learn:

• The difference between hip dominance and pelvic dominance, and why this distinction changes the way we teach and train golf.

• How posterior pelvic tilt, coordinated with inward abdominal contraction, stabilizes the lumbar spine and enhances rotational torque.

• Why anterior pelvic tilt undermines both performance and longevity, and how to correct it.

• The role of tight vs. functional muscles in shaping pelvic control.

• How to apply PPT across the three critical swing phases—setup, downswing, and follow-through—for maximum effect.

This is not a book about swing style. It is a book about biomechanical truth.

The Biomechanical Tilt Doctrine™ establishes a new standard: a doctrine that can be licensed to academies, adopted by coaches, and practiced by golfers everywhere. It is both a scientific manual and a performance guide, bridging the gap between anatomy and application.

By the final chapter, you will not only understand pelvic tilt—you will own it. And in doing so, you will unlock the stability, power, and protection that every golfer, at every level, has been searching for.

Golf Swing Path: Hip-Dominant vs Pelvic-Dominant Mechanics, hyperstryk.com.

Book Structure and Chapter Sequence

Below is the complete chapter map for Biomechanical Tilt Doctrine™. Each chapter title is paired with a concise description so you can see the logical flow before we dive into full-length text. Let me know if you’d like to begin with Chapter 1 in full detail, or adjust any titles/descriptions first.

Part I – Foundations of Pelvic Tilt

Chapter 1 – Foundations of Pelvic Tilt in Golf Performance

Chapter 2 – Anatomy and Biomechanics of the Pelvis

Chapter 3 – Core Musculature: Functional Versus Tight

Part II – The Doctrine Applied

Chapter 4 – Phase-Specific PPT in the Setup

Phases:

Phase-Specific PPT in the Setup to Backswing

Phase-Specific PPT in the Downswing & Impact

Phase-Specific PPT in the Follow-Through

Chapter 5 – Phase-Specific APT in the Setup

Phases

Specific APT in the Setup to Backswing

Phase-Specific APT in the Downswing & Impact

Phase-Specific APT in the Follow-Through

Part III – Diagnosing Deformities on Pelvic Tilts And Corrections

Chapter 6 – Problems Indicative of APT & Phase-Specific Consequences

Chapter 7 – PPT and APT Exercise Principles

Chapter 8 – Evaluation of Pelvic Tilts

Part IV – Integration, Practice & Implementation

Chapter 10 – Injury Prevention & Pelvic Core Protection

Chapter 11 – Licensing the Doctrine: Academy & Clinic Models

Chapter 12 – Case Studies & Player Profiles

Chapter 13 – Conclusion: Mastering Your Tilt

Part I – Foundations of Pelvic Tilt

Chapter 1 – Foundations of Pelvic Tilt in Golf Performance

1.1 Defining Pelvic Tilt

Posterior pelvic tilt occurs when the pelvis rotates backward, flattening the lumbar curve and drawing the navel toward the spine. In golf, this movement primes the deep core—particularly the transversus abdominis—to create intra-abdominal pressure and stabilize the lumbar segments under rotational load. Anterior pelvic tilt describes the opposite: the pelvis tilts forward, accentuating lumbar lordosis and shifting load onto the hip flexors and erector spinae. Recognizing these two postures is the first step in understanding how pelvic position drives every phase of the golf swing.

1.2 Pelvic Position and Spinal Alignment

The neutral lumbar spine sits between full flexion and full extension—an alignment that balances load distribution across vertebral bodies and discs. Introducing even a small degree of posterior tilt can reduce shear forces on the lumbar facets by recruiting the abdominal wall to counteract forward bending. Conversely, excessive anterior tilt increases the moment arm of gravitational and inertial forces, compromising spinal integrity at impact. For golfers, maintaining the optimal spinal alignment through precise pelvic positioning is critical to both performance and injury prevention.

1.3 Pelvic Position and Force Transfer

Efficient force transfer in the golf swing starts at the feet and ascends through the pelvis into the trunk and club. A posteriorly tilted pelvis creates a rock-solid platform by co-contracting the gluteus maximus, hamstrings, and deep abdominals, allowing ground reaction forces to channel smoothly into rotational torque. An anterior tilt breaks this link, dissipating energy through compensatory hip flexion and lumbar overextension. Mastery of pelvic tilt ensures that every watt of power generated by the legs is captured and redirected into ball speed.

1.4 Pelvic Position and Repeatability

Repeatability in golf hinges on returning to a consistent posture at address, transition, and follow-through. Posterior pelvic tilt establishes a reproducible starting point by flattening the lumbar curve and engaging the core before any arm or shoulder movement begins. When the pelvis consistently returns to that same tilted position, the kinematic sequence becomes predictable and controllable. By contrast, swings that begin with an anterior tilt often exhibit variability in spine angle, leading to errant strikes and increased compensatory stress on soft tissues.

Chapter 2 – Anatomy and Biomechanics of the Pelvis

2.1 Osseous Landmarks

The pelvis is formed by two innominate bones (each composed of ilium, ischium, and pubis) articulating anteriorly at the pubic symphysis and posteriorly with the sacrum at the sacroiliac (SI) joints. The anterior superior iliac spine (ASIS) and posterior superior iliac spine (PSIS) serve as palpable reference points for assessing pelvic tilt in standing and address positions. The acetabulum, a deep hemispherical socket on each innominate, interfaces with the femoral head to permit hip rotation while transmitting forces between the spine and lower extremities.

2.2 Ligamentous Support

Strong ligamentous structures stabilize the lumbopelvic complex, limiting excessive motion and protecting neural elements. Key ligaments include:

• Iliolumbar ligaments (connect L4–L5 transverse processes to the ilium)

• Anterior and posterior sacroiliac ligaments (reinforce the SI joint capsule)

• Sacrotuberous and sacrospinous ligaments (prevent sacral nutation)

• Pubic symphysis ligament (provides slight motion at the anterior midline)

2.3 Lumbopelvic Rhythm

Lumbopelvic rhythm describes the coordinated motion between lumbar flexion/extension and anterior/posterior pelvic tilt. During forward flexion, the lumbar spine flexes first, followed by posterior pelvic tilt; on return, the pelvis anteriorly tilts before lumbar extension. This coupling distributes movement across spinal segments and the hips, reducing stress on any single structure. Interruptions in this rhythm—such as delayed pelvic tilt—can concentrate forces on lumbar facets or hip joints, predisposing the golfer to compensatory injuries.

2.4 Coupling Pelvic Motion with Hip Rotation and Spinal Curvature

Pelvic tilt and hip rotation operate in tandem during the golf swing’s transverse plane actions. As the pelvis rotates back in the backswing, hip external rotation and slight posterior tilt preserve lumbar neutrality and prevent segmental shear. Conversely, during downswing and follow-through, coordinated anterior tilt with hip internal rotation allows the spine to extend safely while unloading the hips. Any mismatch—such as excessive lumbar lordosis in early rotation—forces the lower back into overextension, diminishing force transfer and elevating injury risk.

Chapter 3 – Core Musculature: Functional Versus Tight

3.1 Transversus Abdominis

The transversus abdominis is the deepest layer of the abdominal wall. Fibers run horizontally from the thoracolumbar fascia and iliac crest to the linea alba. Contraction draws the abdominal contents inward, creating intra-abdominal pressure that stabilizes the lumbar spine and flattens the lumbar curve. In golf, timely transversus abdominis activation underpins posterior pelvic tilt and protects against shear forces at impact.

3.2 Rectus Abdominis

The rectus abdominis spans between the pubic symphysis and the xiphoid/sternum, divided by tendinous intersections. Its primary action is trunk flexion, but when co-contracted with transversus abdominis it assists in posteriorly tilting the pelvis. In the golf swing, a strong, coordinated rectus abdominis helps maintain lumbar flattening through transition and follow-through.

3.3 Gluteus Maximus

Gluteus maximus originates on the posterior ilium, sacrum, and coccyx, inserting on the femur’s gluteal tuberosity and iliotibial band. As the most powerful hip extensor, it drives posterior rotation of the pelvis. During the downswing, gluteus maximus activation locks the pelvis into a tilted position, enabling force transfer from the lower body into the trunk.

3.4 Hamstrings

The hamstrings group (semitendinosus, semimembranosus, biceps femoris) attaches from the ischial tuberosity to the tibia and fibula. Beyond knee flexion, proximal fibers aid in posterior pelvic tilt by pulling the ischial tuberosities downward. Proper hamstring recruitment complements gluteus maximus action, ensuring the pelvis tilts backward without compensatory lumbar flexion.

3.5 Iliopsoas

The iliopsoas complex (psoas major and iliacus) originates on the lumbar vertebrae and iliac fossa, inserting on the lesser trochanter of the femur. As the primary hip flexor, it exerts an anterior pull on the pelvis, increasing lumbar lordosis. In golfers with dominant APT, an overactive iliopsoas must be released to restore neutral or posterior tilt.

3.6 Erector Spinae

Erector spinae muscles (iliocostalis, longissimus, spinalis) run vertically along the vertebral column. Their contraction extends the spine and accentuates lumbar lordosis. While essential for trunk stability, excessive erector spinae tone resists posterior pelvic tilt and perpetuates over-extension in the swing.

3.7 Release Versus Activation

Muscles to Release (tight)

• Iliopsoas

• Erector spinae

Muscles to Activate (functional)

• Transversus abdominis

• Rectus abdominis

• Gluteus maximus

• Hamstrings

Part II – The Doctrine Applied

Chapter 4 – Phase-Specific PPT in the Setup

4.1 Objective of Setup PPT

The goal of posterior pelvic tilt at address is to establish a reproducible lumbar position that primes the core for rotational load. By initiating the swing from a slightly tilted pelvis, the golfer engages deep stabilizers, flattens the lumbar curve, and creates a baseline intra-abdominal pressure. This foundation minimizes compensatory movements and ensures every subsequent phase begins from the same mechanical starting point.

4.2 Pelvic Positioning at Address

• Stand with feet hip-width apart, weight balanced over arches.

• Feel the ASIS and PSIS level or PSIS slightly higher, indicating a mild posterior tilt.

• Gently draw the navel toward the spine, activating the transversus abdominis.

• Maintain a neutral hip hinge—avoid excessive knee flexion or hip drop.

4.3 Muscle Activation Sequence

1. Transversus Abdominis – Initiate inward draw of the abdominal wall, creating core stiffness.

2. Gluteus Maximus – Tense both glutes to lock pelvic position and resist forward tilt.

3. Hamstrings – Light engagement at the ischial attachments to reinforce posterior rotation.

4. Rectus Abdominis – Support the draw-in without initiating trunk flexion.

4.4 Alignment and Setup Checklist

• Spine angle set by hip hinge, not by lower back arch.

• Pelvis in slight PPT: PSIS ≈ ASIS or PSIS 5–10° above.

• Core engaged (flutter-force inward, not downward).

• Shoulder, hip, and knee alignment square to target.

• Arms hang freely; clubshaft extends the line of the forearms.

4.5 Golf Cues at Set Up

• Relax.

• Setup your position.

• Draw the navel inward and upward – engages transversus abdominis.

• Slightly squeeze the underbutt – activates lower glute fibers.

• Soft knees, stable arches – maintains hip hinge without collapse.

• Core switched on, resist arching – locks lumbar curve.

• Maintain hip hinge, avoid hip drop – preserves spine angle.

• Even weight through hands and feet – balances pressure and stabilizes the setup.

4.6 Golf Cues at Downswing

• ” Drive your core into the ground—keep it tucked inward” Initiates powerful posterior tilt and sets up explosive rotation.

• ” Explode the underbutt” Fires the lower glute fibers through impact for optimal hip extension.

• ” Core switched on, resist arching” Maintains spinal stability under high load, protecting the lumbar curve.

• ” Soft knees, stable arches” Preserves the hip hinge and prevents collapse during force transfer.

• ” Rotate around a locked core” Ensures the pelvis and spine move as one unit for efficient power delivery.

4.7 Golf Cues at Follow Through

• ” Feel your flow at finish, keep that core in tightly strong” Continues posterior tilt, preventing lumbar hyperextension.

• ” Feel the underbutt contract” Sustains glute engagement to decelerate hip rotation smoothly.

• ” Don't let go of that strong core, resist overextension” Maintains spinal stability as rotational momentum dissipates.

• ” Soft knees, stable arches” Keeps the lower-limb hinge active and absorbs residual ground forces.

Chapter 5 – Phase-Specific APT in the Setup

5.1 Objective of Setup APT

The goal of anterior pelvic tilt at address is to establish a reproducible lumbar lordosis that primes the posterior chain and hip flexors for rotational load. By initiating the swing from a slightly arched pelvis, the golfer engages erector spinae and iliopsoas, increases thoracolumbar tension, and creates a baseline torque. This foundation minimizes loss of extension under load and ensures each subsequent phase begins from the same mechanical starting point.

5.2 Pelvic Positioning at Address

• Stand with feet hip-width apart, weight balanced over arches.

• Feel the ASIS and PSIS level or ASIS slightly higher, indicating a mild anterior tilt.

• Gently lift the lower ribs and drive the belt buckle forward, arching the lumbar spine.

• Maintain a neutral hip hinge—avoid excessive knee flexion or hip drop.

5.3 Muscle Activation Sequence

• Erector Spinae – Engage to create lumbar extension and resist flattening.

• Iliopsoas – Tense hip flexors to lock pelvis in anterior tilt.

• Rectus Femoris – Assist hip flexion and reinforce the arch.

• External Obliques – Provide axial stiffness without initiating lateral flexion.

5.4 Alignment and Setup Checklist

• Spine angle set by lumbar arch, not by upper-back rounding.

• Pelvis in slight APT: ASIS ≈ PSIS or ASIS 5–10° above.

• Core engaged (brace outward, not draw-in).

• Shoulder, hip, and knee alignment square to target.

• Arms hang freely; clubshaft extends the line of the forearms.

5.5 Golf Cues at Setup

• “Push your belt buckle forward” – reinforces anterior tilt.

• “Lift your lower ribs” – maintains lumbar arch.

• “Feel length through your spine” – activates erector spinae.

• “Soft knees, stable arches” – preserves hip hinge without collapse.

• “Core switched on, resist flattening” – locks pelvis in APT.

• “Even weight through hands and feet” – balances pressure and stabilizes setup.

5.6 Golf Cues at Downswing

• “Maintain your arch, don’t flatten out” – sustains lumbar lordosis under load.

• “Drive the hips through while keeping ribs lifted” – blends hip flexor and spinal extension.

• “Explode hip flexors” – fires iliopsoas for aggressive downswing initiation.

• “Core switched on, resist crunching” – protects the low back and preserves torque.

• “Soft knees, stable arches” – keeps the hip hinge intact during force transfer.

• “Rotate around an extended core” – ensures pelvis and spine move as one unit.

5.7 Golf Cues at Follow-Through

• “Open the chest and keep the arch” – continues APT, preventing collapse.

• “Feel your hip flexors lengthen” – decelerates rotation through controlled extension.

• “Don’t lose your lift, resist flattening” – maintains spinal stability as momentum dissipates.

• “Soft knees, stable arches” – absorbs residual ground forces.

• “Rotate around a locked arch” – ensures a balanced, unified finish.

Chapter 6 – Problems Indicative of APT & Phase-Specific Consequences

6.1 Common Problems of Anterior Pelvic Tilt

• Excessive lumbar arch at setup, creating a pronounced sway.

• Early loss of posterior tilt in the backswing, leading to an exaggerated lower-back curve.

• Low back hyperextension through impact and into the follow-through.

• Inability to engage glutes fully, resulting in hip and trunk disconnection.

• Swing plane inconsistencies and lateral sliding instead of rotation.

• Inconsistent ball striking due to variable spine angle under load.

• Chronic low back stiffness or pain from increased lumbar shear.

• Overreliance on hip flexors and quadriceps, causing hamstring dominance.

• Energy leaks in the kinetic chain, reducing rotational power and stability.

6.2 Phase-Specific Consequences

Setup Phase

• Excessive lumbar arch shifts weight off the arches toward the toes.

• Core inertia is lost, making it difficult to load the hips and establish a repeatable coil.

• Glutes remain disengaged at address, so the pelvis sits unstable and prone to further extension.

Backswing Phase

• Lumbar spine further extends as the golfer “lifts” instead of hinging, shortening the backswing and reducing coil.

• Trail hip slides laterally instead of rotating under a braced core, causing swing-plane inconsistencies.

• Early loss of pelvic tilt leads to compensatory thoracic rotation, driving the torso off plane.

Downswing & Impact Phase

• Premature anterior tilt “flips” the pelvis forward, undermining hip extension and dumping stored elastic energy.

• Torso over-rotates around an arched lower back, increasing shear forces on lumbar vertebrae at impact.

• Clubhead speed and strike quality suffer as sequencing breaks down—often resulting in fat shots or blocks.

Follow-Through Phase

• Hyperextension of the lumbar spine as rotational momentum isn’t absorbed by the core, stressing facet joints.

• Inability to maintain pelvic tilt leads to an uncontrolled finish, with the pelvis “thrown” forward.

• Upper spine and shoulder muscles overcompensate to decelerate the club, risking tension and soreness.

Goal: Shifting from APT into a consistent PPT foundation addresses each of these critical breakdowns, restoring power, precision, and spinal protection.

Part III – Diagnosing Deformities on Pelvic Tilts And Corrections

Chapter 7 – PPT and APT Exercise Principles

7.1 Objective of Chapter

This chapter lays out the foundational principles for designing and programming exercises that reinforce optimal posterior pelvic tilt (PPT) and safe anterior pelvic tilt (APT). You will learn how to prioritize movement quality, joint alignment, and progressive overload to cultivate a repeatable core–pelvis connection that transfers directly to your golf swing.

7.2 Core Principles for Exercise Selection

• Specificity Choose drills that isolate and train the desired tilt pattern without compensatory motion.

• Alignment Integrity Maintain a true hip hinge, neutral knee-arch relationship, and consistent rib-pelvis orientation.

• Core Bracing For PPT: emphasize inward draw-in and intra-abdominal pressure. For APT: promote controlled lumbar arch without overarching.

• Motor Control and Awareness Use slow eccentrics and tactile feedback (wall, roller, bands) to build proprioception.

• Progressive Overload Gradually increase resistance, range, or complexity to deepen neuromuscular adaptation.

• Breathing Coordination Exhale during tilt initiation and inhale when returning to neutral to sync diaphragm and core.

7.3 Posterior Pelvic Tilt (PPT) Exercise Principles

• Initiate from Neutral Begin each rep in a neutral spine before drawing the navel upward and tucking the belt buckle.

• Flatten Lumbar Curve Ensure the low back maintains full contact with a mat or wall during each tilt.

• Pre-Stabilize Before Movement Lock in the PPT with a brief pause before adding limb or rotational actions.

• Maintain Hip Hinge Preserve flexion at the hips and knees as you tilt—avoid knee collapse or torso flexion.

• Integrate Rotation Last Add rotational or loading components only after the basic PPT pattern is consistent.

• Sample PPT Exercises • Supine belt-buckle tucks • Wall-supported PPT rotations • Half-kneel posterior-tilt hip hinge • Band-resisted PPT rotation

Chapter 8 – Evaluation and Pelvic Tilt Test

• Excessive Anterior Tilt → Over-arched lumbar spine, disengaged core, increased shear risk.

  Correction: Use PPT Principle Exercises

• Excessive Posterior Tilt → Loss of spinal curvature, unstable base, variable swing plane.

  Correction: Use APT Principle Exercises

8.1 Dynamic Special Tests: Biomechanic Tilt Battery

Below are the two core dynamic tests, each quantifying pelvic‐tilt control under functional load. Perform in sequence, record both sides, and track weekly progress.

Biomechanic Tilt Test 1: Hyperstryk Pelvic Tilt Device

Objective • Quantify posterior pelvic‐tilt (PPT) control and consistency via auditory feedback.

Protocol • Secure the device belt snugly at the iliac crests. • From a neutral stance, rotate the pelvis slowly through its available range, pausing at end‐range each direction. • Complete 3 rotations per side, listening for the device “click” that confirms correct tilt.

Scoring (per side, out of 3) • 3 clicks = perfect PPT control • 2 clicks = medium PPT control • ≤ 1 click = poor PPT control

Use the higher‐of‐two readings as your benchmark; retest every 4–6 weeks.

Biomechanic Tilt Test 2: Quadruped Hip‐Rotation Simulation

Objective • Reveal dynamic anterior pelvic‐tilt (APT) breakdowns—lumbar arching, knee hyperextension, abdominal protrusion—during an explosive hip‐rotation task.

Protocol • Begin on hands and knees (quadruped), spine neutral. • Simulate five rapid “downswing” hip rotations per side, driving one hip back while stabilizing opposite arm and leg. • Keep hands and feet rooted; upper body must stay aligned.

Scoring (perfect = 5/5 per side) • Start at 5 points. • Deduct 1 point for each rep exhibiting: – Excessive lumbar arch (APT curve) – Knee hyperextension – Abdominal protrusion

Record your total correct reps out of 5 for each side.

8.2 Flexibility and Core Control Test

Hyperstryk Single-Leg Supported Hip Extension Test™

(Add-On Variation with Sternum-to-Knee Hold)

Objective

To test unilateral pelvic/core control, and spinal mobility integrity

Equipment

Flat bench or plinth (~30–40 cm high)

Setup

Position yourself standing perpendicular to the bench.

Flex the test leg hip to ~90° and place the knee on the bench, externally rotated so the medial knee faces your sternum.

Wrap both arms around that cued knee, drawing it snug against your sternum.

The stance leg remains straight on the floor, femur roughly facing the bench.

Protocol

Maintain sternum-to-knee contact throughout the movement.

From this position, engage core (slight posterior pelvic tilt), then drive the test-leg hip into extension—lifting your pelvis and glute off the bench.

Lower back down until your glute lightly touches the bench.

Perform 5 controlled repetitions on the test side, then switch sides.

Scoring (single trial per side)

5 = All 5 reps with • No loss of sternum-to-knee contact • Neutral lumbar spine (no arch) • Level pelvis (no hike/drop)

4 = 4 perfect reps + 1 minor compensation (e.g., slight arch or small knee separation)

3 = 3 perfect reps + 2 compensations

1–2 = Fewer than 3 controlled reps or major breakdown (loss of contact, marked lumbar arch, pelvic shift)

0 = Unable to complete a single controlled rep under the sternum-hug constraint

Interpretation & Next Steps

Score ≤3 on either side signals: • Hip-flexor tightness or limited ROM • Weak glute-ham drive • Poor core/bracing under constrained trunk posture

Link any low scores to your Phase-specific drills: • Posterior-Tilt Hip Hinge (Chapter 7) • Half-Kneel Belt-Buckle Tucks (Chapter 6)

Reassess every 4–6 weeks alongside the static Hyperstryk Single-Leg Pelvic Stability Test™ to track unilateral improvements.

Chapter 9: PPT & APT Protocol

Assume a hands-and-feet “setup position” on the floor, replicating your golf stance

Phase-Specific APT in the Setup

• Low back relaxed and knees slightly flexed.

• Initiate posterior pelvic tilt by drawing the navel inward and flattening the lumbar curve via transversus abdominis and gluteus maximus engagement.

• Feel your body weight through hands and feet, then rotate your hips back and forth while maintaining core engagement and PPT.

• With each rotation, perform an explosive hip drive to mimic the power of a tee-off shot. Reps: 8 Functional Purpose: Understand the tactile feedback and functional integration of PPT on core stabilization and hip rotation to the whole body.

Phase-Specific APT in the Setup

APT Protocol

• Core muscle is relaxed and knees slightly flexed.

• Initiate anterior pelvic tilt by arching the lumbar spine and engaging the erector spinae and iliopsoas.

• Sense the weight shift through your torso, then rotate your hips back and forth while maintaining APT.

• With each rotation, perform an explosive hip drive to simulate a tee-off swing under anterior tilt. Reps: 8 Functional Purpose: Recognize the tactile feedback and load distribution when anterior pelvic tilt drives hip rotation and spinal extension.