When it comes to developing a powerful and consistent golf swing, most players focus on grip, posture, or the position of the club. But there’s one fundamental movement pattern that often goes under the radar — the ability to move the thoracic spine (upper body) independently of the pelvis. This is known as thoracic-pelvic dissociation, and it’s an essential ingredient in both generating power and protecting your body from injury.
In a proper golf swing, your upper body and lower body don’t move in perfect unison. The backswing relies on a stable lower body as the upper body rotates away from the ball, creating torque. During the downswing, the lower body initiates the movement while the upper body lags slightly behind — this separation creates elastic energy, which is then released into the ball. It’s the same principle that powers a baseball pitcher’s throw or a boxer’s punch.
Without good dissociation:
Here are four exercises to help build dissociation. You can practise these 2–3 times a week as part of your mobility and warm-up routine.
Purpose: Teaches your upper body to rotate independently of your hips.
How: Sit with a cushion or ball between your knees, arms crossed or holding a golf club across your shoulders. Rotate left and right through the upper back, keeping the hips still.
Purpose: Isolate pelvic movement while keeping the thoracic spine stable.
How: Stand in golf posture with a club across your shoulders. Keep your shoulders still and gently rotate your pelvis left and right.
Purpose: Improves thoracic mobility with core engagement.
How: On all fours, place one hand behind your head and rotate your elbow towards the ceiling. Keep your hips square.
Purpose: Practise dissociation under light resistance.
How: Anchor a band at chest height. In golf posture, rotate your upper body while your hips remain still — then reverse. Add tempo and use in warm-ups.
Improving your thoracic-pelvic dissociation isn’t just about hitting further — it’s about moving more efficiently, reducing injury risk, and feeling more in control of your game.
Need help with a personalised movement assessment? Book your TPI screening today at Costa Health.