Question: “After doing some reading and research I discovered I have a significant anterior pelvic tilt. Most of what I have found and read on the topic is about how to fix the problem, but I was wondering how this might affect me as a javelin thrower. My understanding is that it is caused by some combination of weak anterior core, tight hip flexors, and/or weak glutes. What affect would this have on force production and force transfer from lower body to upper body? And based on your knowledge/experience on this do you have any recommendations to fix the problem?”

Answer: “Regarding force production/transfer, to be honest, I don’t really know if anterior tilt in itself would have an impact. Obviously it changes things, but I suspect the body figures out how to operate well with the tilt (unless maybe if it’s extreme, I guess). A lot of amazing athletes, sprinters in particular, have anterior pelvic tilt. Now if weak glutes and weak anterior core do come along with it, those things would obviously hurt force production. But I wouldn’t conclude that you have weak glutes and anterior core just because you have anterior tilt.

The generic conclusion with pelvic tilt is that the muscles that are lengthened are weak, and the ones that are shortened are tight. The short muscles being tight could be valid, but the lengthened ones being weak is not. It seems to me that pelvic tilt is more of a habit. Your body may choose to maintain a position with the glutes and hams a little more lengthened. That doesn’t mean they’re weak. In fact, people with POSTERIOR pelvic tilt are the ones who have weak glutes, because the muscles don’t get developed at all. On the other hand anterior tilt comes with a big butt. You’re a track and field athlete. Your glutes and hams must be your strongest muscles. I also doubt you have weak anterior core muscles. Tight hip flexors? You tell me.

As far as fixing it, make a habitual change. Don’t over-emphasize arching the back during lifting, and pay attention to your posture at all times. Regarding those particular muscles… you should have the glutes and hams covered, there’s certainly nothing wrong with doing some anterior core work, and if your hip flexors are tight stretch them. But I really think this comes down to developing appropriate habits.”