TPI Physical Screen - Pelvic Tilt
By Mark Pajich
A TPI golf screen is a physical assessment of how well your body moves in relation to your golf swing. There are 16 movement patterns that we check and depending on your results we may find that you have one or more of the 12 most common swing faults, each of which will have a direct effect on your game.
This series of articles will go through the TPI Physical Screen and how each movement pattern can impact your golf. Today’s article will focus on movement pattern no 2, Pelvic Tilt.
Movement Pattern No 2 : Pelvic Tilt
Your ability to move and control the position of the pelvis is vital for optimal power transfer from your lower body to your upper body during your golf swing. Top level players can tilt their pelvis backwards by up to 20 degrees during the downswing, due to the firing of their abdominal muscles.
The Pelvic Tilt Test
Get yourself into your normal 5-iron setup posture with your arms across your shoulders. From there, without moving your upper body, tilt your pelvis backwards so you arch your lower back then continue by tilting your pelvis forward flattening your back. Continue to do this 4-5 times. Ideally you want to be able to move your pelvis back and forth in a smooth motion, with minimal movement in the legs and little to no movement in the upper body.
Watch Peter complete the Pelvic Tilt test in the following video.
Swing faults: TPI research shows that if you have limitations in the pelvic tilt test then you have an 70% chance of loss of posture as well as a 70% chance of early extension. 40% of golfers with this limitation will also chicken wing.
If you find this test difficult to perform this could be caused by one or more of the following: a lack of mobility in your lumbar spine, tight hips, weak abs, weak glute muscles and/or a lack of motor control.
Exercise: Supine Pelvic Tilt
Lying in a supine position with your arms by your side palms down and knees bent, push your lower back flat into the ground then arch your lower back. Imagine you are pushing your belly button into the ground when flattening your back and raising your belly button when arching your back. Do not forget to breath normally as you practice this. Do 10-15 reps on a daily basis.
Watch Peter complete the Supine Pelvic Tilt in the following video.
For more information on golf-specific fitness programs please contact us at 012-334-1511 or send us an enquiry here.