Here is a good rotational exercise to make sure that you sequence your spine rather than your hips and your shoulders.
Drill: Sequence Your Spine
- Place the club behind your back just above your belt line. Bring your arms in by your sides trying to get your little fingers to touch the hips again. We're in a good corrected position.
- Now what I want you to do is stay stable and lift your toe inside your shoe, lift your toe up to the sky and you'll feel your inner thighs work, then you'll feel your tummy muscles work, then you'll feel the back of your shoulders work then you'll feel the lower back work.
- Now you're firing the correct muscles and can feel them working. It doesn't matter if you can’t feel it; just work it, work it till you can find it.
- Next what we're going to do is just a little oscillation from right to left and from left to right. So, if you think of moving your belt buckle two centimeters this way and two centimeters this way, it's going to fire your lumbar muscles.
Lower Back Oscillation
Those are your lower back muscles. And we just sequence back and forward, back and forward. Please use a mirror because what you might find out in normal circumstances is that when people are stuck in flex postures, they will use the shoulders or move their hips, as Denis explained earlier on. We get this, we get this, we get this [shows examples]we're really trying to just fire through the lower back.
The next movement you should try and do is to get back into your setup position and you'll actually feel those muscles fire straightaway. By doing this exercise you're actually going to sequence those muscles first rather than make compensations and over-rotate your body in your golf swing.