Table of Contents 14-15

Table of Contents 16-17

Chapter 14: Neutral Pelvic Tilt

Phase-by-Phase Neutral Tilt Roles

“I’m told to find neutral. But no one explains what it feels like or how to hold it through the swing.”

The Midpoint That Holds Everything

Neutral pelvic tilt isn’t passive. It’s not a resting position. It’s a dynamic midpoint between anterior tilt and posterior tilt. It’s where the pelvis feels centered, the spine stacked, and the core quietly active. Neutral is the launchpad — the only place you can cleanly transition into tilt-specific movement without compensation.

Golfers who chase “neutral” without knowing how it feels often end up over-arched or over-braced. The result: unstable setup, blocked transitions, and confused feedback.

What Neutral Looks and Feels Like

• The tailbone points straight down
• The ribs stack directly over the hips
• The spine has a natural curve
• The core is engaged from the inside
• The pelvis feels anchored but mobile
• Breathing is low and deep

How to Find It Using Landmarks

Front hip bone: the pointy bone just below your waistline (ASIS)
Back dimple: the soft dip above your glutes on either side of your spine (PSIS)

In neutral tilt, those two landmarks sit level across the pelvis. If the front bone drops, you’re arched. If it lifts, you’re tucked. If they’re level, you’re in neutral — the sweet spot.

Real Golf Situations Where This Shows Up

The Over-Arched Setup Golfer

Feels tall and athletic at address. But the pelvis is tilted forward, lumbar spine is compressed.
Result: Early sway, blocked coil, and lower back strain

The Over-Braced Setup Golfer

Feels locked and strong. But the pelvis is tilted too far back, spine is flattened.
Result: Stiff transition, limited rotation, and power leaks

🔘 Chapter 16: PPT and APT Protocol Differentiation Exercise

Summary: This chapter delivers a movement-based exercise designed to reinforce and differentiate the two foundational pelvic tilt patterns: posterior pelvic tilt (PPT) and anterior pelvic tilt (APT). The purpose is singular — to seal the golfer’s understanding of tilt mechanics within the Golf Tilt Doctrine™. Through hands-and-feet setup drills and tilt-specific sequences, the golfer will experience both tilt states under controlled, swing-like conditions. This is not a test. It is a clarity protocol.

Hands and Feet Setup Position

This position replicates the golf stance on the floor. The golfer supports weight through hands and feet, maintaining a neutral spine and slightly flexed knees. This setup provides a stable base for tilt-specific movement and hip rotation.

PPT Protocol: Posterior Pelvic Tilt Sequence

• Spinal Setup: Low back relaxed, knees slightly flexed
• Initiation: Draw navel inward to engage the transversus abdominis and flatten the lumbar curve
• Movement: Rotate hips back and forth while maintaining posterior pelvic tilt and full core engagement
• Drive: Explosive hip thrust mimics tee-off mechanics under posterior tilt
• Reps: 8 per side

Tilt Integrity Rule

The core must maintain posterior pelvic tilt throughout the full twist of all 8 reps on each side.
Any presence of anterior pelvic tilt (APT) during this sequence is considered a breakdown.

Purpose

• Reinforce proprioceptive awareness of posterior tilt
• Integrate PPT into core-driven hip rotation
• Solidify spinal decompression and gluteal activation as foundational movement principles

APT Protocol: Anterior Pelvic Tilt Sequence

• Spinal Setup: Core relaxed, knees slightly flexed
• Initiation: Arch lumbar spine to engage erector spinae and iliopsoas
• Movement: Rotate hips back and forth while maintaining anterior pelvic tilt
• Drive: Explosive hip thrust simulates tee-off mechanics under anterior tilt
• Reps: 8 per side

Purpose

• Reinforce proprioceptive awareness of anterior tilt
• Link spinal extension to hip rotation under APT
• Contrast movement feel and control against PPT to deepen tilt literacy

Integration Outcome

By completing both sequences, the golfer will experience the mechanical, sensory, and performance differences between PPT and APT. This exercise is designed to eliminate ambiguity. The goal is not to choose a tilt — it is to understand both. Tilt literacy is foundational to swing-phase control, injury prevention, and long-term performance clarity.

Chapter 17: Tilt Under Pressure

How to Hold Tilt and Brace During Competition, Fatigue, or Stress

Tilt is easy to hold on the range. But under pressure — when fatigue sets in, adrenaline spikes, and speed increases — it breaks down. The pelvis tips forward. The core disengages. The spine folds. Golfers don’t lose posture because they don’t understand tilt — they lose it because they haven’t trained it to survive stress.

This chapter focuses on building tilt resilience. You’ll learn how to brace deeper when the body wants to quit, how to hold posture when the heart rate spikes, and how to keep the spine stacked when the swing speeds up. Tilt must be automatic under pressure — not optional.

If your posture breaks down late in rounds, under tournament stress, or during high-speed swings — this chapter gives you the tools to hold your structure when it matters most.

Why This Chapter Matters

• The pelvis tips forward
• The core disengages
• The spine collapses

This chapter teaches how to build tilt resilience:

• Brace deeper when the body wants to quit
• Hold posture when adrenaline surges
• Keep the spine stacked when the scorecard tightens

Tilt is not a warm-up cue. It’s a stress-proof anchor.
Core is not a brace. It’s a pressure regulator.
Posture is not a position. It’s a survival mechanism.

Chapter 15: Core Ignition in Every Golf Club

Use your core differently for each club to stay powerful and in control. This chapter shows how each club activates a unique part of your core — and how to train it.

The Core That Knows the Bag

Your golf bag isn’t just full of clubs — it’s full of different swing demands. Each club has a job: launch, land, spin, or roll. And each one activates a different part of your core to do it right.

• Driver: Lower core braces deep to stay grounded during fast, high-launch swings.
• Hybrid: Middle core guides smooth rotation and tempo — rhythm over force.
• Iron: Middle core compresses to control tilt and strike the ball clean.
• Wedge: Lower core anchors for soft, precise shots with finesse.
• Putter: Upper core holds posture still so the stroke stays quiet and clean.
• Specialty clubs: All segments activate together to adapt to terrain and shot shape.

Each club lights up a different zone. You don’t just swing — you fire the right core segment for the job.

Why This Chapter Matters

• Most golfers use the same core pattern for every club — and lose power or control.
• Core ignition must adapt to the club’s purpose: launch, land, spin, or roll.
• Training the right segment makes your swing smarter, stronger, and more repeatable.

Lower core = stability and tilt
Middle core = rotation and timing
Upper core = posture and finish

This is core ignition. This is Tilt Golf.

Table 1: Core Muscles — What They Do for Your Swing

Below is a simplified table that shows the key muscles in your core and what each one does for your golf swing. You don’t need to memorize anatomy. Just understand how each part helps you stay balanced, rotate smoothly, and hold posture when it counts.

This isn’t medical. It’s practical. These muscles are your swing tools, and knowing how they work helps you train smarter and swing stronger.

Table 2: Core Segments by Region

The table below breaks your core into three simple segments: lower, middle, and upper. Each one plays a different role in your golf swing, from setup to impact to finish.

It is important to know how your core works, but the easiest way to understand it is by grouping the muscles into regions. This helps you train smarter and feel what each part should be doing with every club.

These are vital zones in the process of core ignition. Whether you are launching a driver, compressing an iron, or rolling a putt, your core needs to fire the right segment at the right time.

This table shows you where the muscles are and what they do, so your swing can stay strong, stable, and repeatable.

Table 3: Golf Club Groups and Their Purpose

The table below shows the main groups of golf clubs and what each group is built to do. Every club in your bag has a specific job. Some are made for distance, some for control, and others for touch around the green.

Knowing what each group is designed for helps you match your swing and core activation to the shot. You don’t swing a wedge like a driver, and you don’t brace the same way for a putt as you do for an iron.

This table gives you a clear look at how your clubs are grouped and what they are meant to handle. It helps you swing with purpose and confidence, not guesswork.

Table 4: Which Part of Your Core Works with Each Club

This table shows which part of your core works most with each group of clubs. Every club asks your body to move a little differently, and that means different muscles need to fire.

Your driver needs strong bracing from your lower core. Irons and hybrids rely on your middle core to rotate and compress. Putters need your upper core to stay still and hold posture. And when you are hitting a tricky shot with a specialty club, your whole core team might need to work together.

This table makes it easy to see what part of your core to focus on with each club. When you match your core to your club, your swing gets more stable, more powerful, and more consistent.