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Lexi vs George Knudson

Which one is Better? Straight Legs or Soft Knees

Over the years, there has been a lot of debate over whether golfers should straighten their Left Leg in the downswing – or, keep flexed (bent).  Over my career in golf, I’ve had teachers who were diametrically opposed on which way to go.  The teachers that wanted me to straighten my left knee coming down felt that that by doing so, it would create more ‘Snap’ into my body and allow my hips to clear easier.  Their argument against keeping the knees too flexed was based on the premise that by keeping the left knee flexed ‘too long’, would encourage a sliding the hips.    When the Lower Body ‘slides’ too much, it can often tend to get the club stuck behind them and not release through the shot. 


My deduction is that straightening the legs too soon can actually encourage a golfer’s body to actually  ‘brake’ – often times forcing the head and upper body to pop up – thus creating an early release.  I can also assure you that over time, straightening the knee too soon can almost assuredly cause ankle, knee, and hip problems.  (On that note, Tiger hyper extended his left knee for most of his career and ended up having 4 Knee Surgeries).  I too had 2 knee surgeries after years of straightening it, and since I’ve stopped ‘snapping’ my left knee, have remained pain free today.


After spending a lifetime playing, studying, and teaching golfers, I feel that keeping the Knees Soft is the best (and safest way to go)!

roger splits
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A Tip from Bruce Lee: Don’t Think F-E-E-L

Feel don't think

What does f-e-e-l have to do with Golf?

I’ve always loved this clip from Bruce Lee’s ENTER THE DRAGON’ where he’s teaching his student ‘Not To Think…But F-E-E-L’.  He then uses the example of pointing a finger at the moon; ie, if you “concentrate on the finger, you’ll miss all that heavenly glory”.

This principle is ‘So True’ when applying to hitting golf shots.  Using this analogy, think of the finger as being your golf swing and don’t focus so much on your golf swing – but rather the ‘heavenly glory’ of the ball streaking towards the pin. Having played with and worked with hundreds of Great Players all my life, I’ve learned that the main difference between amateurs and pros is how they  visualize and F-e-e-L their shots before they hit the ball.  Pros play golf as if it were a chess game, ie plotting  precisely where they want the ball to end up and then rehearsing their shots and swings to match the intended shot. On the other hand, the majority of high handicappers are usually playing ‘Swing’ rather than playing ’Shots’.  (I also know a lot of high handicappers who don’t even aim!).

I think that the HARDEST THING TO DO IN GOLF IS TO TRUST YOUR SWING! And even when a high handicapper focuses their energy on ‘just the shot’ and the shot doesn’t come off as they had visualized it, they then try to figure out what went wrong in their swing. Instead of trying to ‘figure it out’ TRUST it and keep on putting your focused energy into the ball going to the target – No Matter What!

Phil Shot Track

Over the years I have worked with many of the top golfers in the world and one thing that stood out with all of them was their ability to see things in a different way than the everyday golfer. I was also lucky enough to work with the great Bobby Foster who has put together a mental profile test that can help you best understand your strengths and weaknesses. I recommend everyone take this test to see where they stand. Click below to take yours today. 

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Power Swing Fan to improve power and rotation




  • Prevent Hitting From the Top
  • Increase your Lag & Delayed Hit
  • Force you to Transfer your Weight
  • Increase your Hip Turn Through the Ball
  • Increase your Club head Speed
  • Improve Your Rhythm and Balance

The Power Swing Fan

The Power Swing Fan

Originally designed for baseball, I came across the Power Swing Fan over 30 years ago when it was introduced to me by my longtime friend and golf great….Tommy Jacobs!  Tommy swore by it and he was hitting the ball prodigious distances and still is to this day.  Just swinging it 10 – 12 times a day will do wonders for you in virtually every aspect of your golf swing!

In my opinion, THE POWER SWING FAN just may be The most effective Training aid in golf will absolutely increase our Clubhead Speed, Weight Transfer, Hip & Shoulder Rotation, Rhythm and Timing, and help

Increase your club head speed – Give you a more Dynamic weight transfer – Increase your Hip and Shoulder Turn – Improve your Rhythm and Timing – Increase Your ‘Lag’ or delayed Hit – and

Eliminate Casting (or hitting from the top).


For more useful tips like this sign up today for our free newsletter below!!

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Counter the effects of sitting down with the AlignMed Posture Shirt

What can we do about our Posture?

I feel that it’s No Coincidence that we’re seeing an increase in Health & Fitness Problems, and that people are sitting down at desks and computers more than ever before in our history!
Because our bodies were WERE DESIGNED TO MOVE – and instead are sitting down too much, the major systems in our body including CIRCULATORY – RESPIRATORY – CARDIOSVASCULAR – MUSCULOSKELETAL, AND EVEN HORMONES begin to lose their functions – and spawn health problems.
Obviously this also affects our Posture – which was designed to remain Upright and Vertical. As you can see in the photo, when our bodies FIGHT GRAVITY by sitting down, we are adding STRESS TO VIRTUALLY ALL OF OUR BODY’S SYSTEMS!

image of 3 men showing the effects of poor posture

In addition to embarking on a ‘PROPER’ Flexibility and Posture Restoration Program, I HIGHLY RECOMMEND that my people wear the ALIGNMED POSTURE SHIRT, which is designed in such a manner that it automatically helps you maintain the INTEGRITY OF YOUR POSTURE – JUST BY WEARING IT!

Roger and Russell Knox“Roger, I’ve been wearing the Alignmed Posture Shirt daily (I also wear it when I fly) and am seeing major changes! The shirt is great and really works!”
~Russell Knox




I have my Tour Players wear it as much as possible and especially when they travel. I’m sure that the ALIGNMED POSTURE SHIRT will help you too. On and Off the Course!

AlignMed Posture Shirt

View Video Transcript

Hi i’m Roger Fredericks

Our bodies will adapt itself and mold itself into whatever activities its doing for long periods of time
For example if we sit down in desk, cars, or computers etc eventually our bodies are going to end up with forward tilted hips, rounded shoulders, and forward head.

If we’re hitting millions of golf balls through our life or playing tennis. If we are doing things that are primarily one sided which is almost what all sports are. We are going to end up with muscle imbalances on the tighter dominant side.
For example almost all golfers when you look at them, their right shoulder will be lower than their left. What that means is the muscles on the right shoulder has become tighter and more restricted and is dominating the weaker side muscles
Bad posture is a result of muscle imbalances, and muscle imbalances will inevitably lead to friction on the joints which then lead to pain. What should we do about it?

The best way is to get a proper flexibility and posture restoration program designed specifically for you to correct these imbalances, make the tight muscles more flexible and the weaker muscle stronger etc. But there is another way i have found. I have come across a fabulous new product called the AlignMed Posture Shirt which is terrific. It actually pulls your shoulders back, tuck your hips under, and get your joints back to proper alignment just by wearing it.

Eventually your body will mold itself back into perfect alignment. I have learned that this shirt will keep you in proper alignment for days on end.

So i hope you’ll take it from me and thousands of other people that have tried the AlignMed Posture Shirt and i hope you do not waste any time to get it on!


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Stretch with Both Halves

(With help from the Posture Fit Bar)

In attempting to perform a stretch, many people will ‘Cheat’ by Compensating and getting out of Proper Alignment. In today’s video, I’m demonstrating a typical example of this, where I show when people try to stretch their hamstrings, they’ll often either a). Bend their knees to get down lower, and/or b). Round their shoulders in attempt to get their hands to touch the floor. These types of compensations don’t allow themselves to fully stretch the targeted area – in this case the hamstrings; And, Rounding the Shoulders will then diminish the effectiveness of stretching out the pecs.

Posture Fit Bar

Because many people are competitive with themselves (especially us guys), the best rule of thumb to follow is to be Patient, and get into proper alignment FIRST before going deeper into the stretch. You’ll find that this makes you Breathe Deeper which then will allow you to stretch Deeper!

REMEMBER, it’s not how far down you go in a stretch that counts, It’s how ‘Deep’ you Breathe into the pose that takes you deeper.

I also like Props, and the POSTURE FIT BAR is a GREAT Tool to use to maintain the integrity of the pose, and can also be used as a Strengthening tool.

So remember, when Stretching and/or doing other exercises, get aligned First then BREATHE!

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Supported Sitting

(Our Bodies will always Mold itself into whatever it’s doing over long periods of time!)

How to stop posture issues while sitting

It’s no secret by now that Sitting Down too much is a major reason why we have so many health and posture problems in our culture today. No Doubt, the Sedentary Life Style that pervades our culture weakens and affects virtually every system in our bodies; including the circulatory and respiratory systems. ( Not to mention, tightens up and restricts our golf swings!).

Poor Posture Restricts Blood Flow

Because our Bodies will Mold itself into whatever it’s doing over long periods of time, it’s a good idea, to put a pillow or cushion behind our backs and against the back of the chair when we’re sitting. By doing this, you’ll help prevent Slouching that will certainly play havoc on your health.

And although this tip will help you maintain good posture and well being, don’t forget that to get your body into excellent health and fitness, an all around program involving the Lower – Mid – and Upper Torso, should be included. Which is what my Flexibility and Posture Restoration Programs will do!

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The Dick Mayer Drill



What is the best amount of Golf Backswing?

In my experience, a very high percentage of amateurs have ‘Too Many’ Moving Parts going on in their golf backswings, and Over Swinging is certainly one of those excessive moving parts.

Usually golfers over swing for Two Reasons:

1) Because they’re trying to hit the ball too far, and

2) Their lack of flexibility forces them to make compensations throughout their swings.

The truth is however, that a person doesn’t necessarily have to have a long swing to hit the ball far. One such example is Tony Finau who is a Monster Hitter, and who takes it back unusually short – especially for a tall man. Although he takes it back short with his arms, the truth is that he makes a powerful shoulder coil against the resistance of his lower body. This creates a strong X-Factor as my friend Jim McClean calls it I.e. the differential between a person’s shoulders and hips, and results in more power.

One of my friends was the late Dick Mayer who was one of the great players in the 1950’s and also the 1957 U.S. Open Champion and Player of the year. Dick told me that he used to practice quite a bit with the legendary Ben Hogan down in Texas, and often times Hogan would practice with the drill that I’m showing in today’s video. When asked why he did this drill, Hogan replied that “he wanted to eliminate any excessive motion in his backswing which then would also allow him to move more freely through the ball.

I’ve been using this drill and teaching it for years, and one thing my students are all amazed at is how far they can hit it without any excessive movements or strain. In honor of Dick, I named this drill – ‘The Dick Mayer Drill’.

Give this drill a try, and let me know what you think.

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Impact Drills for the Impact Bag


Try this Impact Drill with the Impact Bag


When it comes right down to it, a golfers Golf Swing PLUS ALL golf instruction is geared to achieve One thing: Get the club head squarely on the ball at Impact with the maximum amount of force going into the ball. This impact drill will help you do exactly that.

To do this, the golfer has to have his weight and body rotation moving INTO the ball. When taking a look at Tour Players, we’ll see two major positions with the overwhelming majority of them:

A) [For Right Hander’s] We’ll see the majority of the weight shifted onto their Left Foot, and,

B) On the Top of the Backswing, they’ll turn their Shoulders approximately twice as much as their hips; but at Impact, their Hips will be turned approximately Twice as much as their Shoulders.

Obviously, possessing ample flexibility in the Shoulders and Hips allow the body to coil and move easier.

A Great way to get into a solid IMPACT position is by using the Impact Bag. Not only will you learn the F-E-E-L of a solid impact position, but as I demonstrate in today’s video, you can also use it to help correct several swing faults, such as: Over the Top, Too Inside Out, Too Wide or Narrow Arc, plus learn to Draw and Fade the ball.

Get Yours Today!

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Glutes in Golf

Sitting down too much weakens our bodies – ESPECIALLY OUR GLUTES AND LEGS! Because the Golf swing demands Upper Body Flexibility and Strengthening in the Lower Body, a person who has weak Glutes is generally going to have a hard time achieving lower body stability and be forced to rely on their arms and hands for their power and consistency. What we want in the golf swing is a combination of the Arms, Hands, Lower and Upper Bodies to be in sync with each other. Plus a strong Lower Body helps us maintain Balance and allow our Upper Body to coil powerfully against the Lower.

In today’s video from The Posture System™, I’ll show you two variations on how to strengthen your Glutes and Legs with some basic squats, and also show you a modified version you can do against a wall. These can be done any time, and if you’ve noticed, I normally always end my Flexibility Programs with the Air Bench (the Assisted Squat against the wall).

Learn More about The Posture System™

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Rotated Posture

Coming Over the Top


‘COMING OVER THE TOP’ is probably THE most common swing fault in golf, and the odds are that at some time in your golf career, you’ve come ‘Over It’ and have tried a lot of things to ‘Cure It.’ Whether it’s Swinging more Inside Out – Taking it back Flatter – Turning the Right Hip Deeper – Don’t Slide your hips, ad infinitum, a lot of things ‘may’ have worked – but the odds are they were temporary.

One place where you might not have looked is in your Posture. Yes that’s right… Your Posture.

Because we live primarily in a Right Handed World, and where approximately 90% of the population is right handed, over time we naturally develop stronger and tighter right sides – especially in our hips and shoulders. Consequently, if you look at the majority of our population – especially the golf population – you’ll notice that the Right Shoulder in the majority of people is Lower and Forward than their Left Shoulder; and consequently when they line up, their shoulders are actually angled and aiming off to the Left. (Also, because the right hand is Lower on the club than the Left, the right shoulder is pulled even more forward.) What does this have to do with Over the Top?

Because the right side is tighter in this posture type, the right shoulder has a harder time turning behind the ball on the backswing due to the muscle restrictions; it then tends to ‘force’ the hands and club to the outside. Coupled with the Left Side being weaker and less stable, it will tend to spin out, giving way to the dominance of the stronger and tighter right side (again, due to the right side ‘throwing’ the Right Shoulder, Arm, and Club to the ‘Outside’) thus cutting across the ball.

The best way to help this condition is to Straighten Out your posture and get better balance and symmetry in your body.

One of my programs in THE POSTURE SYSTEM Video Series is the ROTATED POSTURE PROGRAM, and doing this program along with your Golf Swing Drills will certainly help get that club dropping to the inside and hitting that pretty little Draw!

Order The Posture System™

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(But what if the golfer has poor posture to begin with?)



Although golf instruction has come a long, long way, the fact remains that handicaps have rarely (if at all) have come down over the last 40 years – despite the fact that Golf Technology, Course Conditioning, and Instruction has gotten incredibly better! And as golfers get older and begin to lose flexibility, strength, and good posture, their golf games usually suffer.

I feel that the main reason for this is because a lot of people can’t physically do what their instructors want them to do. For example, one of the things that golf instructors stress is GETTING INTO A PROPER ADDRESS POSITION AND THEN MAINTAINING THEIR SPINE ANGLE THROUGHOUT THEIR SWING.

This sounds simple enough, but my contention is what if a person has poor posture to begin with? The fact is that Poor Posture is nothing more than muscle imbalances and tightness throughout the body, and ESPECIALLY involving the muscles on the front (anterior) and back (posterior) sides of their bodies. In other words, when you see a person with a jutted forward head (above), rounded shoulders, and a severe hip tilt, you know that the muscle chains on the (front) side of their bodies have shortened and are pulling the torso forward. Thus, when the instructor tells them to ‘lift their chest’, stick their butt out, etc., the person is trying to do something the muscles don’t want to do! Doing the simple slant board exercises using the in the video will certainly help stretch out both sides of your torso and make it A LOT easier to do what your instructor wants you to do.

Order Your Slant Board Now »

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Walker or Runner?

Over a lifetime of playing golf, I’ve been blessed to have gotten to know and worked with scores of thousands of amazing people; both amateurs and professionals; But THE most inspirational person and golfer is my hero, Gary Player. His example, On and Off the course, is truly inspirational. (And, I also enjoy the fact that we both have the same birthday 😃).

As everyone knows, Gary is a legendary fitness buff, but even more importantly, has the most positive mind set of any champion I’ve ever been around. And, it’s not a coincidence that now at age 83, he’s in as good a shape as anyone in the world his age… and the majority of people younger!

Gary and I have had many conversations about Health & Fitness and are both baffled at how so many people would ‘rather have their colon cut out’, than to change their diet… And, how so many people say ‘they just don’t have the time’ to spend on THE most important aspect of their lives… Their Health!!

REMEMBER: You don’t have to work out like a 20 year old athlete going through NFL combine to achieve Great Health and Fitness. Even spending 10 – 20 minutes a day will do wonders for your Body – Mind – and Golf Swing!!

I hope you MAKE THE DECISION to improve the quality of your Health & Fitness in 2019!

Walker or Runner?


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It's Never Too Late to Start

After having 2 knee surgeries and 2 major wrist surgeries in my 20’s, I became somewhat crippled (not to mention my golf game had gone into the tank). Eventually, I met a phenomenal Physical Trainer that emphatically told me that if I didn’t get my body back into anatomical function, I was only going to get worse – as I continued on into the ‘Back Nine of Life”. He told me in no uncertain terms, that ‘I’ HAD TO MAKE THE DECISION, and that no one else could do it for me. I MADE THE DECISION TO TAKE RESPONSIBILITY FOR MY HEALTH; and the rest as they say…is history. Following the program and philosophy he outlined for me, in a short amount of time, I got into the best shape of my life and also set two course records in San Diego County. Today, I only spend around 20 minutes a day (of doing the Right Stuff), and maintain an excellent level of health.

After getting into the Golf Instruction and Fitness Industry, over the last 33 years, I’ve had thousands upon thousands of people who come to see me for help with their bodies and their golf swings.

Not coincidentally, the people that MAKE THE DECISION to spend around 10-20 minutes a day on their bodies – doing the Right Exercises the Right Way – ALWAYS improve their bodies, minds, and Yes… Golf Swings! The ones that don’t… seldom improve either.

The lady in today’s video is truly an inspiration, and as she says, you only need around 10-20 minutes a day – especially in breathing properly, to maintain great health and longevity.

Let’s make 2019 the year you’re going to MAKE THE DECISION!!