Instruction

Your pelvis is the key to more distance

Published

9 years ago

Mar 30, 2017

The golf product industry was built selling products that help you gain distance, and being fit for the right equipment can help you gain distance. Despite this, I routinely see golfers who have been fit for clubs still lacking one thing that can help them with distance: pelvic control.

The pelvis is the key to more distance. It is also the key to improved lower back health and better posture, too, along with the distance and power that all golfers crave. One thing I’ve never heard from a golfer is, “I want to hit the ball 20 yards less; I just hit it too far.” From tour players to long drive competitors to amateur golfers, distance is king, and more can be unlocked by ensuring the pelvis is working properly.

Our pelvis is the connection between our upper and lower body; it’s the vehicle for weight and power transfer throughout the golf swing. There are many muscles that affect movement and positioning of the pelvis, but the most important place to start is with neutral positioning.

Most people spend the majority their day sitting. Let’s paint a quick picture: wake up, shower, sit during breakfast, commute to work sitting 20-30 minutes, sit at your desk for 7-8 hours, commute home sitting, eat dinner sitting, watch television sitting and go back to sleep. For those of you who train at a gym, think of how many exercises do you perform where you are sitting — probably most of them. Just to prove a point, you are mostly likely sitting while reading this article. We do a lot of sitting as a society.

Sitting promotes prolonged pelvic positioning that places our pelvis in a backward-tilted position. This promotes tight hamstrings, back and upper thigh muscles, as well as weak buttock and abdominal muscles. Prolonged sitting is robbing you of distance on the golf course. So I guess the answer is more standing, right? I wish it were that simple. Standing incorrectly can cause similar problems.

Before we go further, let’s discuss some basic anatomy of the pelvis and talk about what it does. The pelvis does three basic things.

Tilt
Side Bend
Rotate

Each motion affects the other. If there is too much or too little tilt, you have difficulty rotating. If you have too much side bend you have difficulty with tilting, etc. The goal is to find a neutral position.

Anterior (forward), Neutral and Posterior (backward) pelvic tilt.

Your neutral pelvic position is defined simply as the middle between forward tilt and backward tilt. Here’s you how to find neutral.

Sit in your chair with your feet on the ground. First, we should have some awareness of where you currently are. Is your pelvis tilted forward or backward? Imagine you’re wearing a large belt buckle; is it tilted closer to your belly or more toward the floor? Awareness of where we are is an important first step. Now let’s find the middle of our motion, or our neutral position.

Our cadence and order for movement to find neutral is

Arch your back.
Flatten your back.
Arch your back.
Flatten half way.

I will now take you through finding neutral in sitting.

Arch your back or belt buckle so it tilts toward the floor. Now flatten or round your back. This is the same motion we do when we relax sitting into a couch. Then arch your back again and flatten your back half way. The position you are in is your neutral position (keep in mind that it’s different for everybody).

This neutral position is the key to balance, power and most importantly distance in the golf swing. It sets you up to be able to load into your backswing and transfer power and weight into your lead leg.

Finding Pelvic Neutral (Seated)

Finding neutral spine in sitting.

Most golfers are not in a neutral pelvic position when they address the golf ball. There are two common pelvis faults that you’ve probably heard of that plague most golfers: S-posture and C-posture.

S-posture is a setup position that can lead to lower back pain, balance issues and inconsistencies in our swing. C-posture can lead to similar issues, but most important to us as golfers is both postures are robbing us of distance.

Finding Pelvic Neutral (Standing)

Pelvic tilt and affect on spine posture.

Our brain is in protection mode at all times. If you are set up in either S- or C-posture and are risking a possible injury, your brain will decrease your muscle force output. This means you are working at a decreased capacity when you swing the club. Proper setup with your pelvis when you address the ball is vital for setting the foundation to a fast and stable swing. Trying to hit a golf ball from an improper pelvic position at address is like trying to fire a cannon from a canoe. You will have to get it “just right” to get any distance.

Finding and maintaining this neutral pelvis position can be achieved by spending more time in neutral and exercising there as well. The first step starts with finding neutral, as explained earlier, and supporting it while you are sitting at work and home. To train neutral you will first start by lying on your back with your knees bent up.

Place your hands on your buttock muscles and squeeze your buttock muscles as hard as you can. We are using your hands to measure how hard you are squeezing and if your right and left buttock are squeezing equally. You should feel a strong contraction when you tighten your buttock muscles. If your buttock muscles are not working properly, you may experience tightness in your hamstrings or abdominals. This means your buttock muscles are probably not working to full capacity or are inhibited. If you get a good buttock squeeze on both sides, try to squeeze one buttock at a time. You should be able to tight one buttock muscle with the opposite side relaxed. If these are easy, then your next move is to lift your hips in the air and perform a bridge.

While your hips are in the air, straighten one leg out. With your leg straight, can you keep your pelvis level? If you experience any hamstring cramping, lower back tightening or cannot maintain a level pelvis, your buttock muscles are not working properly.

Your buttock muscles tilt your pelvis backward. This is important because when standing in golf posture your pelvis is already tilted forward so your buttock muscles need to be working to stop the pelvis from tilting too far forward. As you rotate your pelvis into your backswing your tilt decreases, which is controlled by your buttock muscles. If your buttock muscles are not stabilizing properly, you will not be able to control your pelvis and will be unable to transfer weight properly from your lower body to your upper body. Being unable to control the stability of your pelvis will result in a loss in distance and inconsistencies with your swing.

If your buttock is contracting properly, we need to challenge you in different positions. Standing up, can you tilt your pelvis forward or backward? Now get into a golf posture as if you have a longer iron, cross your arms and rest them on your chest and try to tilt your pelvis forward and backward. We will use the same cadence as before, arch your back, flatten your back, arch your back and flatten half way. This is your neutral position in golf posture.

Beginning your swing in a neutral pelvic position is the key to more distance. As you flatten your back or rotate your pelvis backward you may experience vibrations in your pelvis. This can be alarming to some people, as it seems to happen involuntarily without your control. These vibrations have been commonly called “shake and bake.” If this shake and bake happens it is because your brain is having trouble coordinating the muscle contractions that cause your pelvis to tilt. This lack of coordination performing your pelvic tilt will affect your ability to smoothly use your pelvis during your golf swing.

Your neutral position is individual to you and is your key to distance. Practice makes permanent, so we now need to train this position in standing. Our goal is to maintain a neutral pelvis while we squat, push, pull, throw and carry things. And if you can do that, there’s a good chance it will translate into more power on the golf course.

Instruction

How to play your best golf when the temperature drops

Published

3 months ago

Feb 3, 2026

Brendon Elliott

The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.

“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.

Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.

If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.

Understand What Cold Does to Your Game

Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.

Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.

Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.

Layer Up Without Restricting Your Swing

Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.

Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.

Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.

Take More Club Than You Think You Need

This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.

The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.

Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.

Adjust Your Expectations on the Greens

Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.

Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.

Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.

Embrace the Mental Challenge

Hull said something interesting about cold weather golf: “I like the mental toughness of it.”

That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.

Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.

Warm Up Longer and Smarter

This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.

World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.

Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.

The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.

Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!

Instruction

3 lessons from Brooks Koepka that’ll actually lower your score

Published

3 months ago

Feb 2, 2026

Brendon Elliott

Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.

What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.

So, what can average golfers learn from someone who treats the game so differently? Quite a bit.

Stop Overthinking Every Shot

Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.

This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.

How to actually do this:

On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.

Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.

If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.

This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.

Play to Your Strengths (Even If They’re Not Pretty)

Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.

Here’s how to build your game like Brooks:

Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.

Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.

Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.

Save Your Best for When It Counts

Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.

How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.

Here’s what actually works:

Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.

Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.

Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.

The Bottom Line

Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.

You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.

Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.

Instruction

What we can learn from Blades Brown’s impressive American Express performance

Published

3 months ago

Jan 29, 2026

Brendon Elliott

Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.

Here are three practical lessons from his performance that you can use on your own course this weekend.

Step 1: Give Priority to Accuracy Over Distance Off The Tee

Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.

Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.

Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.

The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.

Step 2: Commit To Hitting More Greens

This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.

How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.

Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.

Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.

When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.

Step 3: Minimize Mistakes And Stay Patient

Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.

He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.

Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.

Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.

Give these three steps a try. Your scorecard will thank you.

PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.