9/29 – Windmills – Advanced skill but why?
You may see many people doing windmills on the internet or in your gym. Probably because it looks easy and kind different.
BUT the question is….ARE THEY DOING THEM CORRECT?
This skill is advanced AND the reason it is part of the SFG Level II certification.
Most people lean over and focus on reaching the ground..weather they have the flexibilty or mobility to do so or not. You will also see people bend over and put their weight on the front leg. These are two of the places this exercise goes wrong for most people.
The goal isn’t to get to the ground at all cost!!
WHAT NOT TO DO!!!! =>
A windmill can be a beautiful, strong skill that has many benefits when done properly.
<= WHAT TO DO!!!
*if you are lacking in hamstring flexibility and t-spine (mid-back) mobility…this skill will be challanging for you. You should work on your mobility first and then start without weight, & slowly add a light weight. You can also start with a light weight in the down hand and nothing over head.
SO HOW DO YOU DO A WINDMILL….CORRECTLY??
1. Start by snatching or pressing the bell over head.
2. Rotate both feet to the opposite side of the arm holding the bell.
3. Narrow your stance to about shoulder width.
4. Hinge your hips to the side.
5. The weight should be on the back straight leg.
6. The front leg can be straight or bent…but the weight does not shift to the front leg.
7. Keep the back leg and glute engaged, hinge and rotate your T-Spine while lowering.
8. Only lower to your flexibilty/mobility level….remember the goal is not to reach the floor at all cost.
9. Keep your eyes on the bell at all times.
10. Engage the glutes and push through the working leg to stand back up.
11. Finish the move with full hip extension,
