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Mike Malaska discusses the Fitness Series and gives an overview of what to expect. He will introduce exercises you can perform with some evaluation and show you what your swing does.

 All you need to do fitness at any level are bands, stretch cords, and a jump rope for cardio.

Mike stresses that fitness is about being consistent, not necessarily about a heavily structured program in a gym six days a week. The key to fitness is that it must be accessible. Mike can take the bands and stretch cords anywhere. He will pop them in his golf bag while traveling.

Mike's fitness routine is one that he has done for 35 years, and he doesn't miss it even if he is sick. He will demonstrate these exercises for warming up as well as strengthening awareness.

FITNESS OVERVIEW

How "under" affects a player at any level.

JULIE YANG

Most people don't know what the change of directions feels like. Practice other sports to get a better feel.

CHANGE OF DIRECTIONS

Welcome to the Malaska Golf live stream! This is our first live stream, and we’re thrilled to kick it off. We plan to host many more in the future. Our goal is to discuss topics that interest you and connect with you about what’s happening in the golf world.During this live stream, we answered your questions in real-time. Whether they were about the Open, a specific shot, a swing, or what a player might do in a tournament.Joining us today is Matt Baker, a certified golf coach with Malaska Golf, currently based in England. Matt will share his insights on the atmosphere and happenings around the Open in England and Scotland.

MALASKA GOLF LIVE 152ND OPEN REPLAY

M-System Lite M3: How the body works. This video focuses on this, especially the pelvis, which is an integral part of your golf swing.Mike is holding a cardboard cutout of a pelvis to illustrate how the hip sockets work. A black circle in the center (the center of your pelvis) and two others on either side represent the hip sockets.Understanding how the hip sockets move is critical to understanding how the rest of your body works. The pelvis is the stability and base for the upper body, and your lower body tells the pelvis what to do. Once you understand how the hips and pelvis work, the drills in M3 will make a lot of sense. Mike explains that, at this point, you already have most of the golf swing established.The M-System M3 goes in-depth about the pelvis and includes drills and exercises. This is important because people don’t use the pelvis correctly.Mike takes the cutout representation of the pelvis and places it on the ground behind a golf ball. Mike explains how the pelvis moves and works in relation to setting up to the ball. He notes that the goal is for the center of your pelvis not to move closer to the ball. You want to be farther away from the ball when you hit it.Most people get into trouble when they try not to sway; they kick their knee and stabilize their right hip, but their hip socket doesn’t move.Your pelvis moves closer to the ball on the backswing. Then, you try to push off your right foot again, and your body gets closer to the ball.Mike explains that the Tour Player’s left hip socket moves slightly laterally while the right hip socket moves back. They don’t move their hips much at all. In fact, their hips work away from the ball when they swing, accelerating the club out to the ball. It is important to feel how the hips work this way instead of moving closer to the ball.Next, Mike has a drill to demonstrate how this force feels and how you do that with a golf club. This is a great drill to feel how this force moves and how you offset forces with your golf swing. Mike has a couple of exercise bands with handles on one end. Javier stands on the cord ends while Mike holds onto the handles. The exercise bands are crisscrossed. This exercise is like the cable cross at the gym.Mike demonstrates how pulling the handles back and forth mimics the golf swing and how the pelvis, hips, and feet work. Note the pulling action, which moves your body away from the ball. The force pulling at Mike is the same force a golf club does.Next, Mike takes his driver out to replicate the same motion and hit the ball. Now, you are starting to feel how you are moving force in your feet. Your feet are an important aspect of your swing, and you should focus on that. The feet will tell your pelvis and body what to do.

M-SYSTEM LITE M3: HOW THE BODY WORKS

Sync up grip, release and body rotation to hit draws.

WHY CAN'T I HIT A DRAW

There is a way your chest, hips  and hands move and a way they do not move.  Here is a drill that will help you strengthen your feel for impact.

FINDING IMPACT POSITION

Speed comes with control. Learn how to curve the ball.

CURVING THE BALL

Hi, my name is Matt Baker, and I'm a Malaska Golf Certified Coach based in the UK. This is a great question from Russ John. His question is whether you should hold the angle in the right wrist at impact or throughout the swing.The answer is no, you shouldn’t forcibly hold that angle. Doing so creates tension and can cause you to lose speed and power by dragging the handle through impact. Instead, you want your wrist to hinge and unhinge naturally, with proper timing.At impact, there should still be a slight flex in the right wrist, but after hitting the ball, the momentum of the club will cause the right arm to extend and form a straight line, followed by the wrist hinging up. This slight wrist flex at impact is due to correct use of the club's momentum, and it's all about timing the hinge and unhinge properly.A key tip is to practice the pivot drill, which helps time everything correctly. Some golfers tend to stop their hips, releasing the wrists too early. By tying the swing to proper body movement—pushing the hips back and away from the target—you can create the right release at the right time for a solid, compressed shot.Instead of focusing on holding the angle, work on pushing the left hip back and through. Practice with smaller shots to get the feel, ensuring the wrists hinge, unhinge, and rehinge, along with the proper hip movement. This will help you strike the ball cleanly and generate more distance.

DON'T HOLD THE ANGLE AT IMPACT

If you are not confident in the shot you are making, you will not commit and will not hit a good shot. The first step to pre shot routine is choosing the shot you are comfortable with.

CHOOSE THE SHOT YOU ARE COMFORTABLE WITH

Mike and Hale share a few ideas that they feel could benefit the game.

THE GAME ITSELF

Dr. Debbie Crews talks about stepping outside of the box in order for you to play your optimum game.

DEBBIE CREWS - TAKE CHARGE OF YOUR GAME

Once your body starts working correctly, your swing will become easier.

YOUR BODY IN MOTION

One of Mike Malaska’s baseball heroes was Hall of Fame pitcher Sandy Koufax who played for the Brooklyn and Los Angeles Dodgers. In one of Sandy’s books, he made a comment about pitching. It was about being able to throw a pitch fast, softly. 

This statement impacted Mike at a young age as a pitcher, but it also again when he got into golf. The harder Sandy Koufax was trying to throw the ball, the more he wanted to maintain that soft feeling in his hands and arms. 

This concept also translates to golf. Mike explains to throw a baseball easily and slowly build up the speed without tension in your arm and shoulder. When you get to the point where you try to throw too hard, and your shoulder tightens, you actually slow down. 

In a golf swing, you are trying to make a nice swing without tension. You want speed; however, you don’t want tension. Make practice swings and see how big a swing and how much speed you can generate without any tension. Set up to the ball and replicate the swing. When you get tension, you feel like there is effort, which usually means a slower club speed. The Lever System isn’t working, which is the same thing Sandy Koufax was explaining. The goal is to create speed softly with the least amount of effort.

HOW TO CREATE SPEED SOFTLY

Getting the right nutrients and getting your body working correctly is very important. Practice getting your blood flowing.

PREPARING YOUR BODY FOR A TOURNAMENT

Reading greens is a critical skill at every level.

INTRO TO READING GREENS

Golf is all about having fun. Learn how Dan Quayle keeps the fun in golf alive.

GOLF SHOULD BE FUN

Mike takes another look at Kory’s grip. Because it's still not strong enough, he makes the adjustments using baseball analogies to get the point across.

KORY BUDINGER

The downward force and pushing up to make a basketball shot is the same motion applied in a golf swing.

SPORTS CONNECT: BASKETBALL

Finding the correct grip pressure like a pro

GRIP PRESSURE

SMASH FACTOR - OVERVIEW

Hello, I'm Matt Baker, a Malaska Golf Certified Coach based here in the UK. This is my at-home studio, and I want to address a great question from Ryan Bart. Apologies for the delay in getting to this, as it relates to something he noticed while watching Wimbledon, which was some time ago now.While watching the players at Wimbledon, Ryan noticed something very insightful, which ties directly into what Mike and our coaching philosophy at Malaska Golf emphasize—natural athleticism. What he observed was that no tennis player ever moves forward into the ball when they hit it.For example, if a ball is coming toward them, they don't move forward to play the shot. Instead, they instinctively move away from it to give themselves time, space, and room to execute the stroke. Whether they're playing a forehand or backhand, they never crowd the ball. If anything, they naturally create distance. This is an instinctive movement found in almost any sport.Take baseball as another example: if you’re swinging a bat, you don’t move up into the ball. You naturally create space and time by moving away slightly to make the swing more efficient. This concept is key in golf as well.The trick to understanding this is to start by mimicking a forehand stroke. You can use a racket or even something simple like a bottle—though my dog, Ted, might not be too happy with me using this as a prop! The point is to get a feel for how your body naturally moves. As with tennis, the racket goes up and then comes under to hit the ball. Pay attention to how your body works during this motion, particularly the pressure in your feet.When practicing this, notice how your left hip moves naturally. In the Malaska Method, we emphasize the importance of this "push-away" motion with the left hip during the swing. Golfers often say they struggle with turning their left hip, but when you give them a tennis racket, they do it instinctively without even realizing it.So, the drill here is simple: make some forehand tennis strokes. Practice this as much as possible to build a sense of how your body moves. Once you've got the feeling, pick up a golf club and try to replicate that same motion. Don’t overthink what the club is doing on the backswing or follow-through—just focus on swinging through the ball.Here’s how it looks: take a few swings, feeling that same "up and under" motion. Start slow, and you don’t need to hit the ball hard. If you’re using a tee, focus on pushing away as you swing through. You’ll notice that the motion becomes more fluid and natural with practice.This is the essence of athletic motion—creating space and letting the body move instinctively. Golf isn’t as hard as people make it out to be. The movements are already familiar; we just need to transfer those skills from other sports, like tennis or baseball, into golf.And that’s the beauty of the M-System at Malaska Golf—it simplifies the game by building on movements and patterns you already know.

MASTER ATHLETIC GOLF MOVES

Foot action cannot be overstated.  This is where your power comes from.  The more you can sequence this out in your swing, the more consistent and balanced you will be.

FOLLOW THROUGH PIVOT

LAUNCH ANGLE - DRIVER

Mike and Milo discuss their 7 years teaching together.

MIKE AND MILO LINES INTRODUCTION

The heel of the club leads the toe through the downswing and impact.

THE HEEL LEADS THE TOE

Join Malaska Certified Golf Instructor and Club Fitter Brian Gott as he walks you through all the clubs in your bag, the benefits, challenges, advantages, and diversity you may face when selecting your next set of clubs.

IN THE BAG WITH BRIAN GOTT

Driver-Getting The Most From Your Lag Shot Driver

DRIVER-GETTING THE MOST FROM YOUR LAG SHOT DRIVER

Use a downhill set up and prepare for less loft.

DOWNHILL OFF THE GREEN

Your grip determines what the ball is going to do. Practice using different grips to get a feel for what your hands need to do.

GOLF TALK FROM THE QUARRY

This Quick Fix Friday, Harry Hooker is working on his chip shot. He tends to swing from the inside.

To “Fix” this, Harry has to make sure that when he chips, the ball needs to be back behind his right foot.

When Harry swings and can catch the ball solid with his inside swing, he can hook the ball into the flag.

HARRY HOOKER CHIPPING BEHIND YOUR RIGHT FOOT

A Malaska Golf Member wants to know whether or not to keep her left arm straight.

Mike’s answer to that question is that it depends, and really, it’s not that important. If you have locked your left arm and are trying to keep it straight, then you will have tension in your arm. Your shoulder will lock up as well. This makes it impossible for your arm to move faster than your shoulders to create speed.

There are many Tour Players that have their left arm slightly bent. The only place your left arm needs to be straight is at impact. Your arm stays straight because the lever system starts to work when you swing the club back. 

Your wrists hinge, and your right arm constantly tries to straighten out on the backswing. Your right palm pushing against your left thumb keeps your left arm straight.

Now, if your left arm bends because your wrists don’t hinge, then you need to learn to lever your wrists, but if you lever your wrists and your left arm bends a little, don’t worry about it.

Your left arm stays straight because the lever system hinges, and your right arm pushes, keeping your left arm relatively straight.

LEFT ARM STAYS STRAIGHT

In this second video of the Player Lesson series, Mike Malaska works with Jimmy Pearcy to tackle a key issue hindering his swing: excessive grip tension. Jimmy, eager to improve both power and consistency, discovers how his tight grip is restricting his speed and efficiency, preventing him from reaching his full potential on the course.The session begins with Jimmy warming up by hitting a few shots, allowing Mike to observe his natural swing. Jimmy shares details about his practice setup at home, which includes a mat, a net, and a Flightscope Mevo in his garage. Mike praises this setup, explaining that practicing indoors can be highly effective. Without the distraction of watching ball flight, players can focus solely on improving their swing mechanics and striking the ball solidly. Mike encourages Jimmy to take advantage of his setup, emphasizing that consistent, purposeful practice is more important than frequent visits to the driving range.As Mike studies Jimmy’s swing, he identifies a critical issue: Jimmy is overly reliant on his shoulders, while his wrists and arms contribute very little to the motion. This lack of engagement from the wrists and arms limits Jimmy’s ability to generate speed, forcing him to work harder and achieve less distance. Mike explains that the majority of speed in a golf swing—84%, according to biomechanical research—comes from the lever system in the wrists and arms. By gripping the club too tightly and not allowing this lever system to function, Jimmy is sacrificing a significant amount of potential power.To illustrate the concept, Mike uses an analogy from tennis. He explains how a tennis serve relies on a relaxed grip and the natural snapping motion of the wrist to generate speed. By contrast, a tight grip and stiff motion result in a loss of power. Mike demonstrates the similarities between a tennis serve and a golf swing, highlighting the importance of allowing the club to release naturally through impact.Jimmy begins practicing with a looser grip, following Mike’s guidance to feel the lever system in his wrists and arms. As he does, he immediately notices a difference—his swing feels freer, more fluid, and more powerful. Mike reinforces the idea that relaxation is key to generating speed in any sport, whether it’s hitting a baseball, serving a tennis ball, or swinging a golf club.Mike also emphasizes that the amount of grip pressure required varies depending on the situation. For example, a forehand in tennis may require slightly more tension due to the ball’s momentum, while a serve relies on maximum looseness for speed. In golf, maintaining a light grip during the swing allows the club to move naturally, enabling the player to generate power without overexerting.By the end of the session, Jimmy gains a new understanding of how to loosen his grip and effectively engage his wrists and hands in his swing. He learns that speed and power come from allowing the club to work in harmony with the body, rather than trying to control it through force. With this knowledge, Jimmy is better equipped to improve his swing speed, consistency, and overall performance on the course.This lesson marks an important step in Jimmy’s journey to becoming a more efficient and confident golfer. By addressing the root cause of his tension and introducing practical solutions, Mike sets Jimmy on a path to unlock greater power and control in his game.

GRIP TENSION KILLS SPEED

Mike Malaska looks at controlling trajectories for this Mulligan Monday.

Mike takes a wedge and hits three shots. One low, one a little higher, and the last very high. What Mike is doing is controlling the clubface with different trajectories. You can practice this with any club in the bag.

Mike takes a 7 wood, and he repeats the same process, and it's all about controlling trajectory, which controls distance.

This exercise focuses on getting a feel for your clubs and understanding the different trajectories which dictate the ball's distance.

CONTROLLING TRAJECTORIES

Tight calves and hamstrings lead to tension in your lower back - which is especially bad for golfers.

CALF AND HAMSTRINGS

Maintain your favorite club tempo with longer clubs.

INTRO TO LONGER CLUBS

Using tennis as a way to practice golf is a great way to get a better feel. Learn what the change of directions feels like.

PRACTICING WITH AN EYE COACH

If you struggle with keeping your hands in the same position from address to impact position, it’s because you start with your hands way too low.

HANDS AT ADRESS

Once your wrists are able to better control the club face, your game will improve.

THE CLUB FACE AND YOUR WRISTS

Know what to keep and know what to let go of.  Enough said.  Experiment.

EXPERIMENT

Malaska Golf Certified Instructor, Pepe Cortez, shows us a fun putting drill you can use to challenge your partner.

SINKS DRILL 

There are many observations about the golf swing. Well intended that they are. Have made the swing very difficult to perform. Not that the ideas are incorrect but what is the cause. You need to understand the cause. If you do not then the effect will most of the time not work consistently.

TOP 10 MISUNDERSTOOD SKILLS IN GOLF

Learning to toss the club effortlessly in space around you not only looks cool, it teaches your hands how to hinge and relax. Try it the next time you are out on the range.

CLUB TOSS 101

Mike works with MLB Hall of Fame Pitcher Goose Gossage.

TECH

Every green can be divided into four quadrants.

MAPPING THE QUADRANTS

If you can’t switch to a club with lower loft, there are several ways you can control trajectory. The first is by setting the ball back in your stance, the second is leaning the handle forward, and the third is shutting the face. Let’s look at the pros and cons of each one.

DECREASE LOFT WITH SAME CLUB

Mike Malaska is showing entry-level golfer Sandy James a new game called 36 or Par. You start on the green, and the goal is to get the ball in the hole in four strokes or less. The overall goal is to play nine holes and score 36 or less. In other words, four strokes or less on each hole.

He wants her to hit a tee shot and then a second shot. If she gets on the green, that is great. If not, Mike wants Sandy to pick up the ball and put it on the green about 30 or 35 feet from the hole. Again, the goal is to get it in the hole in four strokes or less.

ENTRY-LEVEL COACHING PLAY THE GAME 36

Hi, my name is Matt Baker, and I'm a Malaska Golf Certified Coach based here in the UK. This is a great question from Mike Witkowski, asking: When should you hinge the wrist? Is it at the start of the swing or at the top of the swing?That's a really good question because, as with many things in golf, there are so many different variations on this, especially if you watch tournament players.Our recommendation is to start hinging the wrist as soon as possible—almost immediately. The way I like to feel it is by imagining that I'm pushing the handle down while pulling the clubhead up. This really helps get the club swinging on the correct path.And that's the key feeling—you definitely don't want to hinge only at the top. You don’t want that sudden "snap" motion. Some coaches teach that, but in my experience, it can cause a rebound effect, and I don’t like that. I’ve tried it, and it didn’t work well for me. So, setting the wrists early is crucial.The feeling you want is that, as you take the club back, the handle is being pushed down and the clubhead is going up. Ideally, the full wrist set might happen around the halfway point of your backswing, then you complete the swing and follow through.So, the key takeaway is to hinge the wrists as soon as you can. Focus on the feeling of "handle down, clubhead up." Say it to yourself: "handle down, clubhead up"—and swing through. It will help you complete the swing consistently every time.It’s a gradual motion as you're swinging back—gradually pushing the handle down and lifting the clubhead up. It’s not a snap motion, but a smooth, continuous movement.I hope this helps answer your question, and good luck with it!

WHEN TO HINGE THE WRISTS

Practice controlling curve and you can also control straight.

When I started playing, I was taught a concept that hurt my swing. Stop twisting and start getting your wrist working.