This is a really effective drill that helps to create more power and stability for better ball striking in the swing.
Most golfers, particularly beginners, will mainly use the small muscles, such as the arms and hands, to swing the golf club. This is a natural reaction as the arms and hands tend to be used for almost every action in everyday life. However, the golf swing will ideally be made using the bigger muscles in the back and shoulders, giving more control of the golf club and creating good rotation backwards and forwards through the swing, to create speed through the ball.
When the arms and hands are used in the backswing, the tendency is to move the lower body. Generally, the hips slide or sway towards the back foot as the arms are lifted, and this creates an arch in the back. This group of movements not only lose power and rotation through the shot, but can also create pressure on the spine as this is a very poor position for the lower back, as the pelvis tilts against the rotation of the spine. This is known as the reverse C position or a reverse pivot.
To turn properly in the backswing, practice by using two tour sticks as a guide for how far the hips turn in the coil. The first stick is laid on the floor, pointing parallel to the target, to make sure that the body is aligned and aiming in the correct direction. Once the stance is taken to the ball, stand the second tour stick in the ground, pointing vertically upwards, and positioned so that it is touching the outside of the back foot.
With the vertical stick in this position, practice swinging back but coil the hips in a turn around the spine rather than slide them out to the back foot. At the top of the backswing, correct rotation of the upper body should result in the back, hip and trouser pocket rotating so that they finish behind the standing tour stick. In performing this rotation, use the stick as feedback. Make sure that the hip, back, knee or thigh never touches the vertical tour stick.
The vertical tour stick can also be used to check the amount of shoulder turn. After the turn in the backswing, check that the head and front shoulder turn across the body towards the stick, transferring the majority of the weight on to the back foot. In this backswing position, the head should be nearer the standing tour stick than it was at the set up position, but the hips should have stayed the same distance away.
Use this exercise to not only help the lower back, but also create more power in the swing to drive into the golf ball.