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The Great Debate: What Form of Stretching is Superior?

Static vs Active Stretching

active vs static strething

Static vs Active Stretching

In the last several years, there’s been a GREAT DEBATE taking place in the Fitness World about what is the Superior Form of Flexibility Training…Static Stretching (like in Yoga) where you hold a stretch from anywhere from 20 – 40 seconds, or Active Stretching where you only hold the stretch for 1-2 seconds and do 5 – 10 repetitions.  I’ve been in several debates arguing the case for BOTH methods.

Static Stretching

In fact, Static Stretching has actually come under attack in some circles, with the argument being that when you Hold a pose for more than a few seconds, the  body actually sends out a ‘Warning’ Signal to the nerves in the fascia to ‘Protect’ it from stretching too much.  This phenomenon is called a Myotatic Stretch Reflex.  The naysayers against Static Stretching say that this actually Slows Down the fast twitch fibers in the nerve which slows down athletic performance.

Active Stretching 

On the other hand, the case against Active Stretching is that because you’re only holding the Pose for 1-2 seconds (before the Myotatic Stretch Reflex kicks in), you’re not  giving the brain and nervous system time enough to Memorize the neuron pattern‘ and balance the muscle chains.


In my opinion, I think that both arguments have merit and I think it’s foolish to diminish the effects that both methods have to offer, and I say this because I’ve seen both methods produce terrific results.

To summarize, and generally speaking, when I have a client that needs to rehab an injury and get back into proper alignment, I’ll nearly always give them a Static Stretching Protocol, and on the other hand, if I’m prepping an athlete who wants more Speed and Power, I’ll usually give them an Active Stretch Program—especially runners.

Think about it, Yoga has been around for around 2,000 years and is more popular now than ever before in history.  Anything that lasts that long and is still incredibly effective, can’t be too bad!!

Get Your Flexibility Back

Wherever you stand on the “Great Debate” stretching and flexibility is key to a healthy lifestyle. If you are ready to get your flexibility back or maybe you never had it to start with consider getting on of my programs. One of the best programs that I have put together is the Roger Fredericks’s Reveals the Secrets to Golf Swing Flexibility although this program focuses on Golf related aspects it is excellent for flexibility related issues. If flexibility is really an issue you should consider one of my customized Flexibility Programs. 

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The Corey Pavin Drill

Golf Swing Drill

A Golf Swing Drill Learned from one of the Greats

This simple yet effective Golf Swing Drill is perfect for helping you with getting off of your back foot, releasing the club too early, or getting stuck at impact. I first came across this drill by watching one of the greats in the game, Corey Pavin.

Back in the late 1980s and 1990s, Corey Pavin was certainly one of the Best Players in the World. During that period he won 15 tour events as well as being awarded the Title for the Leading Money Winner in 1991. In 1995 he took home the U.S. Open Championship and found himself in the top 10 in the World Golf rankings for an amazing 150 months in a row!!

As a competitor, he was incredibly tough, especially down the stretch. One thing that always struck me about Corey Pavin, was his unusual (at the time), practice drills before his shots. What he would do was take his golf stance, hold a club vertically on the ground with his left hand. From there he would make practice swings with his right hand, swinging inside the shaft (underneath his left arm) and then around to the left. He would do this on virtually every shot.

What does the Cory Pavin Drill help with?

At the time, I had never seen a drill of this nature but after playing around with it the reason he did it was clear. I’ve found that this golf swing drill does 3 specific things for you.

  1. It makes your shift your weight to your front foot.
  2. Helps you keep your hands coming in low at impact.
  3. Allows you to rotate your hips and chest through the ball.

There are not many Golf Swing Drills out there that allow you to do these particular functions All in One Drill!

So, if you are having trouble getting off your back foot, releasing the club too early or getting stuck at impact, give the Corey Pavin Drill a try. After to give it a shot a few time let me know what you think by leaving a comment. I would love to hear your feedback.

For more extensive drills and instruction on how to improve your Golf Swing check out some of the programs that Fredericks Golf has to offer. If you want even more you can sign up for the Fredericks Golf and Fitness Center Membership where you will gain access to hours of video instruction on subjects like swing, flexibility, fitness and more.

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Click Here for Video Transcript

Hi, I am Roger Fredericks coming to you again from the beautiful Omni La Costa Resort and Spa right here in North County San Diego.

I am going to give you a drill today that is so simple yet so effective. I call it the Corey Pavin drill, obviously named after Corey Pavin. If you remember back in the late ’80s to early 90’s Corey Pavin was certainly one of the top great players in the world, actually won the 1995 US Open but it was interesting because when he would come in the heat of the tournament other words when he was in the heat of battle and things were getting tight he had an unusual drill that I had never seen before.

What he would do is he would stick the club out like this and then take the setup and take his practice swings and then swing down under his arm and inside the shaft. That drill does some amazing things for you. Number 1, it gets you moving and shifting your weight on to your front foot. Number 2 it keeps the hands nice and low. Number 3, it helps rotate your chest through the ball and your hips for that matter. It’s a great drill. Its especially beneficial for people that get stuck on their right side, which almost everybody does for time to time.

What happens when people get back here and keep their energy back here and they tend to stay behind the ball, which usually results in a top or a hand flip back in here. From this angle, when I get right down here you can see I have the shaft here. I’ll take the club back, hand back, take it back here and swing down and underneath notice how nice and clear and open my hips and chest get through the ball.

So, I highly suggest you take this tip I got from Corey Pavin give it a shot. Just practice this a few times. Take some practice swings before you hit the shot and I have no doubt it will help you in all these areas, shifting your weight, keeping your hands nice and low and your wrists cocked and getting your hips and chest open and cleared out of the way.

Alright, thanks for tuning in!

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Take This Breathing Test That Joe Theismann is Giving (Then, practice the East West Breathing!)

East West Breathing Test


Posture and Breathing


It is a common known fact that there is a correlation between proper posture and effective breathing. That being said, posture problems can be the cause of many issues, one being the ability to breath properly which limits the flow of oxygen throughout the body system.  It’s a given that oxygen is vital to our lives and that proper breathing is the key to supplying the proper amount of oxygen to our bodies.  Without oxygen, a person will not survive more than a few minutes before expiring. It is also known that exercise is vital to our health and overall well being because it increases Oxygen, Blood, and Neuron Flow throughout the body as well as VO2 Max.

There is a large population of people today living what would be considered a sedentary lifestyle. This would be considered a lifestyle without an adequate amount of motion. A lack of motion in a persons everyday life has been proven to stunt circulation and cause a blockages and build ups throughout the body system. The effects are many of them struggle with poor posture which, inhibits their breathing in a big way – which is one of the reasons I stress restoration proper posture, so much!

Oxygen flow with proper posture
Effects of Posture on Oxygen Flow

Aside from the issues of with posture, the overwhelming majority of people in our culture are unaware of the proper way to breathe. Most people breathe with their upper chest rather than beginning their breath in the diaphragm, also known as diaphragmatic breathing. The best way to explain this is to consider your lower diaphragm as a pump, which actually “drops” in down and back, which then pumps oxygen into the system and then pushes it up into our lungs. The lungs then purify the air, which helps our heartbeat, then from their it flows up into the brain.

East West Breathing

In the above video, Hall of Fame Quarterback Joe Theismann is testing my East West Breathing. East west breathing is simply breathing in deeply utilizing your diaphragm, which puts pressure on the sides of your abdomen. Have someone you know test to see if you are doing proper east west breathing. Once you have got the technique down continue to practice east west breathing as much as possible and you will begin to notice dramatic improvement in your state of being.

And guys, when you are walking around the ladies, DON’T try to look like the dudes on Muscle Beach and pull your stomach in! Instead, breathe naturally and let your sides expand or as I say, “Get Fat”.

Want to straighten up and breathe right?

Get a copy of Roger’s revolutionary system, The Posture System® and let Roger help you with all your posture restoration needs. Along with the posture system another great tool to help you improve your posture is the AlignMed Posture Shirt. These amazing products together will get you on your way to better posture and better overall well-being.

AlignMed Posture Shirt


Posture System Joe Theismann


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Golf Swing Drill to Prevent You from “Standing Up” Through the Shot

Proper use of the Stand up Drill


Proper use of the stand up drill

What the Good Golfers are Doing

One of the most common swing faults in the game of golf today is “standing up” throughout the shot- this is happening not only in the back swing but more importantly during the downswing. This is a big Taboo!.

A quick look at all the good players will show them compressing their bodies and putting force into the ground. This in turn generates power and consistency through the golf swing motion. There are two easy ways to monitor whether or not you’re “standing up” or maintaining a proper forward bend.

The Drill

Place an alignment shaft or some other object right behind you so that your left glute is pressed against it. If you move away from the shaft or towards the ball, you are standing up (or as Biomechanists say, Hyper Extending). If this is happening, you’re immediately throwing power away and will almost assuredly uncock your wrists prematurely.

Another way to check to see if you’re standing up is to draw a horizontal line on the top of your head. If you’re raising up through the line you are hyper extending.

A look at nearly all tour players show them actually going down through the shot.

The Goal

What we want during this drill is for your right glute to press against the shaft on the back swing, and the left glute to return and press firmly into the shaft. On that note, if you recall in Ben Hogan’s Book, ‘Five Lessons’, he used an illustration of an elastic band tied from his left hip to the wall; whereby on the down swing, the band snapped the hip back into the wall.

Roger Recommends:

For additional videos and drills like this one purchase a copy of Roger Fredericks Reveals the Secrets to a Fundamental Golf Swing and to help generate more power in your swing I would recommend you purchasing the Power Swing Fan.

All of these products and videos are available in the Pro Shop. Discounted rates are available by becoming a member of the Golf and Fitness Learning Center. Along with discounts you will receive unlimited access to members only benefits such as video’s, instruction and more.

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Click here for Video Transcript

Hi, I’m Roger Fredericks and I’m coming to you from the beautiful Omni La Costa resort & spa, right here in north county San Diego. Another gorgeous day.


I'm actually on the championship tee of the 17th hole of the Legends course. Which is halfway through what they call "the longest mile", that's the last 4 holes on the legends. A lot of history has been made here

Now one of the most common faults i see in golf and any other teacher for that matter, is what they call hyper extending (coming up this way and standing up). We see that not only the downswing but also on the back swing. Once you start coming up here it is very difficult. And once you start coming up in the downswing and come up this way, look what happens to the hands. They start to come high and throw the club away and lose a ton of power.


What you want to do is to stay in your spine angle, there is a lot of talk about that too. A simple drill that i like to have you incorporate is to get something and you take your setup. Right now, I have this alignment shaft right on my left glute right in here. So I take a practice swing, if I’m hyper extending, I’ll stand up and move away from the shaft, we do not want to see daylight there.


What I want to do is actually stay down and bump the shaft this way. So, when I do that my upper body kind of bends forwards and comes down there, and it keeps the hands nice & low. So, make sure when you do this. No 1 the most important thing is keeping the shaft right behind, so it comes down right in the middle of my bicep, to make sure that you're actually bumping the shaft this way and staying down into the shot.


You could do this drill anytime. At home, office, golf course. Get your cart and bump the cart, whatever it takes. Staying in your spine angle and come down. And on this whole topic here probably the no 1 reason that people do stand-up is because of lack of flexibility primarily in their hips. So, get on my flexibility program, do a little bit every day and you'd be amazed how much better you're going to feel not only on but off the course


Thanks for tuning in

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Why the Air Bench?

Good Golf DEMANDS Flexibility – especially in the Upper Trunk, as well as Leg Strength and Function primarily in the Lower Body.  Without both, a golfer will usually be forced to create compensations throughout the swing – and often ‘Compensations for Compensations will occur.

After I finish my daily flexibility routines, I always finish it off with THE AIR BENCH, where I sit against a wall for around 2 minutes, making  sure my joints are aligned ie, Shoulders over Hips over Knees over ankles.  Not only does this Strengthen my Lower Body, but it helps solidify what’s called JOINT CENTRATION, which is the alignment and forces placed evenly on the joints of the body.

As I explain in today’s video, you don’t need to start with the thighs 90 degrees to the ground, but rather around 110 degrees (as I’m demonstrating in the image above).

Although the Air Bench can be done anytime, I again recommend that it always be done at the end of your Flexibility or other Workouts, and you’ll find that  The Air Bench has fortified your Posture and given you that feeling of FEELING GOOD!!

Want more?

More videos like the Air Bench can be found in the video programs, Core Secrets to Longer Drives or Flexible Solutions to Inflexible Swing Faults

If you want unlimited access to Members Only Videos, Online Discounts, and more become a member of the Fredericks Golf Online Learning Center.

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View Video Transcript

This exercise we call the air bench

I love the air bench. It does miracles, aligns your body up, gives you good lower body stability and all that.

We are going to find a wall and i want my feet to be straight ahead. I do not want my feet out wide, wider than my shoulders. I want my body to be in perfect alignment, feet, knees, hips, and shoulder.

I do not want your shoulders back in this pose. We're going to concentrate strictly on the quadriceps in the hips. I'm pressing my lower back deeply into the wall.

For right now, for starting i do not want my legs 90 degrees or parallel to the floor. I want them up a little bit. So, I’m pressing (the wall), hands on my lap, and i just sit here and do nothing.

You might be sitting here for around... I used to do about 2-4 minutes a day where i go down a bit more. We're just going to sit here and do nothing.

After a while I assure you, as I think it was Jerry Lee Lewis said. There will be a lot of shaking going on. Because soon your knees will probably start to tremble. That's a good thing, don't fight it. It is more of a mental thing. When it starts to shake, pick a gaze, a spot against the wall or something in the horizon and just stare at it. Get your concentration on, it will help your mental too.

Now if you're really advanced, you can do the advanced air bench down here and put your elbows here (head). This is a toughie, if you're new to the air bench do not start here. It took me a long time (over a year) to get to this position.

So, to get to the air bench. Press against there (wall). And you start not only strengthening your quadriceps but get your pelvis reinforced and back into alignment. Once you come off the wall, pick up your quadriceps and just kind of stretch out here. I kind of tilting forward with my pelvis, arching my foot back, and arching this way (forward). Stretch it out

So again, leg strength is vital for good golf. Strengthen your legs, keep walking, get out the door, get out the couch, do some step ups, do some air bench. Whatever you do, strengthen those legs!

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What is External Rotation?

External Rotation


Sam Snead External Rotation
Sam Snead



One thing is FOR SURE in the Golf Swing, and that Thing is that THE LOWER BODY MUST START THE DOWNSWING… FIRST!!  Period..End of Story!  And despite the fact that all great players acknowledge this, there is a wide range of  F-E-E-L’s that they all experience when asked to describe what part of their lower body actually starts down First?

External Rotation Explained

Ben Hogan External Rotation
Ben Hogan

The majority of players feel their Left Hip Starting to Unwind and Rotate down through the ball – Others feel that they actually kickoff of their right foot or knee – Some actually feel that they’re Swinging from the top ( but they’re really not) But the INTENT of swinging from the top will often Propel the lower Body into reacting properly.  On that note, the INTENT of Swinging  from the top in my view, is a ‘sometimes’ a dangerous one because if a golfer is putting his energy and focus into his hands and arms, it will have a tendency to slow the lower body down, and the golfer will often end up stuck on their right side.

One of the things that SHOULD happen, is the Left Knee should begin shifting over on top of the Left Foot and simultaneously be Rotating Rearward.  So, it’s not just a Shift and it’s not just a Turn but a blend of both.

In today’s video, I’m demonstrating correct Left Knee Action and if you practice this, you’ll surely begin to Feel how the transition occurs from the Lower Body up to the Upper Body, and also feel that the Left Knee and Hip actually PULL the club down for you.

For more information and videos on topics such as external rotation and other aspects of a flexible golf swing pick up a copy of Roger Fredericks Reveals the Secrets to Golf Swing Flexibility or sign up for a membership to Golf Instruction and Fitness Learning Center.

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See Video Transcript

Hi, I’m roger Fredericks and I’m coming to you from the beautiful omni la costa resort and spa on a legends course right here on north county San Diego, another beautiful day come out and visit us next time you're out this way

Now you have probably heard the term lately called external rotation, what does that mean? Before i get into the explanation of what it is. I’m going back just a little bit. There are a lot of different feelings that great players have about what actually starts the downswings, one thing for sure the lower body starts. I have worked with a lot of great players, i have played with a lot of great players and trust me when i say i have picked their brains. I have asked just about everyone. What do they feel like when they start down? Some great players most of them actually feels that the left hip is leading the way and turning and getting out of the way. Other great players feel that the left hip actually just pulls back over there. If you do that too much though it will actually create a slide and believe it or not i rather see a slide moving the weight into the front foot than i would hanging back here (back foot) and causing a hand flip. Anyway, back to what i was talking about, other great players feels like they are actually just kicking the right knee in, and the right foot, getting their weight on the right side. Other great players feel like they are instigating the downswing by swinging from the top which actually creates all of the other things that i was just mentioning. But when i was younger and playing my best i used to feel like my left hip was being pulled and really getting out of the way, in fact my right foot used to slide quite a bit. A lot of great players did that, Billy Casper, Greg Norman, just to name a few. Now as i gotten older i don't quite feel my left hip as much, i still do. but not as much as i used too. What i feel more now is i feel that my left knee starts to rotate over, now this is different than just moving the left knee this way on top of the left foot which is pretty much where i want to go. But now i feel like its turning over, I’ll get a bit closer to show you what i mean, is rotating this way creates a separation when i do that the arms and the clubs actually drop down and stay caught right to the inside. So one of my pet peeves is repeating my pet peeves because i fought it all my life, is actually getting up here is straightening my left leg too soon and once you do that you come up then the club just get thrown away and loses a lot of power. So I’ll try to hit a shot here, just kind of a half shot in slow motion showing how you can practice external rotation with your left knee. So i do a little bit of kick, come back in here and then from there i actually will be squat down as it rotates. Now you see that it feels really good. When i do that everything is just automatic that i don't have to think about all this other stuff coming down. So again, practice external rotation you can just stand up there, rotate the left knee but make sure you're sinking down into the ball and not just rotating and coming up.

Hope that helps, thanks for tuning in and be sure to come out and see us next time out in San Diego county at omni la costa resort and spa


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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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To Hit it Low, You’ve Got To: FALL DOWN BABY!

Hitting a golf ball low you need to fall down to take the loft off the club


How do you hit a golf ball low?


This week is the British Open at The Royal Portrush Golf Club on the Northern Coast of Ireland, and one thing’s a sure bet…The  Wind WILL Blow – and, in many different directions!

And, to play in the wind, it’s a good idea to be able to Hit it Low!

There is probably no greater ball striker in history who could hit it Low than Lee Trevino.  One day I was following him in a Private Pro Am at Bel Air CC in Los Angeles, and he decided to hit a low shot underneath a high overhanging branch that sprawled across much of the fairway.    As usual, Lee hit a magnificent Low ‘Slider’ that started down the left center and then ‘slid’ or slightly faded with a lot of spin.  Upon walking off the tee, a playing companion asked him, “Lee, what do you do when you want to hit it Low like that?”  He replied, ‘I JUST FALL DOWN BABY!”

He then went on to explain that when he wanted to hit it low, as he’d start down, he’d simply bend way over towards the ball on his downswing  – as if he were almost falling down.  Forward bending like that will automatically create more delay in his wrist cock which will help De-Loft the club face and somewhat trap the ball.  In addition, he’d play the ball back a little more in his stance to enhance the De Lofting.hit a golf ball low

Ever since, and whenever I’ve needed to hit a Low Shot, I’ve done just that and ’felt’ that I was actually ‘Falling Down’ into the ball, and more times than not, the shot will come off just as planned.

So the next time you need to hit a Low Shot, remember to FALL DOWN BABY!

If you enjoyed the post and would like to see more from Roger fill out the form below to join receive our weekly video newsletter or become a member of the learning center.


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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

Get Yours Today!

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!

Don’t forget to take your FREE Flex Test

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Get in Balance at the Top of your Swing with the SET – TURN – and PLACE DRILL

Balance in your golf swing

Want to Improve Balance in Your Golf Swing?

Here’s another simple and effective drill that will help you improve balanced in your golf swing. This is simply called The SET – TURN – AND PLACE DRILL. (This Drill is a compliment to a recent Drill I sent out called the PLACE AND LIFT DRILL, which is also designed to help you attain Balance at the Top of your swing).

When a golfer’s weight is perfectly balanced in the ground, and their shoulders have coiled comfortably on the right plane, Everything Will Feel ‘LIGHT’; and that feeling of being ‘Light’ at the top is a sure sign that your Downswing will automatically move into the ball in a properly timed sequence.

I’m sure there have been many times when you’ve hit a Great shot and it felt like ‘NOTHING!’ and THAT’S WHAT WE WANT!

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Putting Stance for Topspin

There’ve been a lot of great putters throughout history and who’ve had a lot of different Putting Methods. We’ve seen Great Putters who were wristy like Arnold Palmer, Isao Aoki, and Billy Casper; Great Putters who had No Wrists, like Bob Charles, Putters that used Crosshand, the Claw, ad infintium.

There have also been great putters like Tom Watson and Brandt Snedeker who ‘popped’ the ball.

However, I think that despite the many varied characteristics of putting styles, one thing we all want to do is achieve TOPSPIN on the ball. When the ball is ‘Turning Over’, there’s a much better chance of it holding the line and going where we want it to. Getting the ball to Roll with more authority is much better than getting the ball Airborne – where it will tend to wobble and be less consistent.

THE Best way to get topspin is by hitting slightly up on the ball, and in today’s video, I’ll show you some of the fundamentals to follow to get yourself set up for a nice smooth stroke and get the Topspin you want on the ball.

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One Leg Extensions

Keys to a Stronger Torso

Although Flexibility is CRUCIAL in your body (and golf swing), we also want to possess ample strength. This is especially true with seniors, when we all begin to lose Bone Density, Muscle Mass, Flexibility, Eyesight, Hearing, etc. (not to mention have our drives start getting shorter and our handicaps higher!).

However, YOU DON’T HAVE TO GET OLD THE WAY OUR SOCIETY HAS BRAINWASHED US INTO BELIEVING, and the reality is that if people would do a few simple and moderate things each day involving Flexibility, Strengthening, and Cardiovascular, you can not only Retard the Aging Process, but actually regain much of the Anatomical Function that you had in your younger days.

One of the exercises I do most days, are Bridges with Leg Extensions. This exercise will not only strengthening your Backside, but also help you achieve better balance – and flexibility!

For more videos like this and much more sign up for our newsletter or even better get unlimited access to full length videos by becoming a member of the learning center.

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Place and Lift

Improve Balance for a Better Golf Swing

If you’re like most golfers, I’m sure that there have been many times when during your backswing, you just KNEW you had a good shot coming because you were SO In Balance and everything felt ‘Just Right’! THEN, I’m sure that there have been other times, where you knew right from the ‘Get Go’ that you were in trouble (like the ‘Hip Slider’ on the right) and just HOPED that you could somehow recover and get away with it. In those instances, you were probably Out of Balance.

What is good balance? In my definition, Being in Balance, is when your
Weight is perfectly centered on the Back Foot from front to back – the club is feeling light,
Because your Lower and Upper Body were in sync, and your Breathing and Mind were Still.

In today’s video, I’m demonstrating a Simple Drill called the ‘PLACE AND LIFT’
DRILL that can be practiced just about anywhere. You’ll find that when you
Practice the PLACE AND LIFT DRILL, you’ll find your weight is Balanced on your Right
Foot – Your Shoulders have coiled Behind and Inside the Ball, and the club feels like it’s just ‘Floating’.

From there, the weight shifts naturally – the club will automatically drop down into the inside – which will automatically allow your hips and shoulders to turn through the ball.

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table sequence

Table Sequence

Upper Back lacking Strength and Function?

I have to say that THE TABLE SEQUENCE is probably my All Time Favorite Exercise to do for developing a strong upper back and a functional upper back. Every time I do these, I inevitably feel taller, stronger, and BETTER!

What is also very interesting is; when you finish the Table Sequence, my hips feel Lighter, simply due to the fact that my shoulders are now set back into alignment which then takes the friction off of the Hip Flexors and Hip Joints.

I suggest that for most people, they do the TABLE SEQUENCE sparingly and Go Slowly until you’re comfortable with them. I don’t recommend that they be done every day as they can be quite taxing.

ANOTHER FACTOR IS: If you have back or disc involvement, to not do the TABLE SEQUENCE unless you’ve been checked out first by a health professional – or especially a Posture Alignment Expert.

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Standing Up Through Impact

(And Not ‘Stand Up’ through the shot)

Having Trouble Staying in your Spine Angle?

Coming UP and OUT of your swing (or Standing Up -Early Extension as they say these days), is one of THE most common swing faults that we see – especially among senior citizens. A few of the problems that arise from ‘Standing Up’ are: Unloading of the Hips and Lower Body – Losing Shoulder Coil – Poor Weight Transfer – Casting – etc., etc. In today’s video I’m demonstrating a higher handicapper Standing Up, and Sergio Garcia staying in his Spine Angle.

All great players COIL their muscles with the upper torso against the lower torso, which creates some ‘Big Time’ Energy and Power! It also allows us have better balance and communication with the ground. However, when one Stands Up, they lose all of the Contraction that we’re trying to achieve.

In many cases, the cause of Coming UP and OUT is often times found in tight or weak Glutes and Hip Flexors, not to mention dysfunctions in our Lower Body Muscles, Ie. Tight or weak Quads and Hamstrings. If this is true for you, my #1 Suggestion is to get back on my Flexibility Programs and regain the Range of Motion that our golf swings so desperately need.

Maintain Your Spine Angle

These photos show a Great Drill to practice to Stay in your Spine Angle. Merely stand against a wall in an Address Position with both Glutes against the wall. Then, make some backswings making sure your right Fanny stays on the wall (you’ll notice that your left glute slightly gets pulled off it), and on the Through Swing, your Left Fanny presses against the wall (with your right glute off).

This drill is GREAT, and when you master it, you won’t believe how much more Consistent and Powerful your golf swing will become!

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Turn And Side Bend


What is Shoulder Turn and Side Bend in the Golf Swing?

The term ‘Shoulder Turn’ has been around for a long, long time, but in my view, it doesn’t tell the whole story. In fact, it can be misleading to a lot of people. In reality to have proper golf swing form, the spine and clavicles do turn, but there’s also quite a bit of ‘Side Bending’ going on.

Proper Golf Swing Form

In other words, you don’t want to Just Turn, but you also want the Left Shoulder to Tilt Downward towards the ball. Doing so, will accomplish several positive things: One being that you’ll ‘load’ more force/contraction into your Right hip – not to mention the ground; plus you’ll be Coiling your upper trunk much more powerfully; this in turn keeps you in much better control of your arms.

Remember, in the human body, the BIG MUSCLES CONTROL LITTLE MUSCLES, and if the Upper Trunk and the Lower Trunk aren’t jiving with each other, the arms will tend to flail out of control.


In Today’s video, I’ll explain the difference between ‘Turning and Side Bending’ which will hopefully get your golf game Headed in the Right Direction.

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Chair Pose

Strong Glutes and Functional Hip Flexors are Crucial to playing good golf! When people don’t have ample Strength and Function in these areas, they are going to have a hard time maintaining a solid base in their lower bodies; And without a solid base, the upper body won’t have anything to coil against and will often take over making it an arms and shoulders only swing.

Sit down at address

For years, I’ve seen golf instructors tell their students to ‘Stick their butt out’ – ‘Get their backs straight’, etc., but the truth is; when the student tries to do this, they’ll be straining and actually putting tension in their golf swings – let alone, when they begin to swing and the forces are then placed down upon the torso, the golfer will inevitably ‘Come Out’ of their spine angle and lose all control.

A simple exercise to remedy this situation which will actually Strengthen the Glutes and Back, is called THE CHAIR POSE. This pose can be done anytime, anywhere, and preferably a few times during the day, especially if you’re sitting down a lot.

In today’s video, I’m demonstrating a couple of ways to do the Chair Pose, and you can actually do them Actively (Hold for 1-2 seconds and standing up), or Static, where you can hold the pose for 20-30 seconds.

Either way, the Chair Pose will definitely help you On and Off the Course!

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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™