Windmill (Dumbbell)

A complex movement combining a Turkish get-up with a rotation, where the athlete transitions from a standing position with a dumbbell overhead to a side plank-like position and back.

Instructions

1. Stand upright with feet at shoulder width, holding a dumbbell in one hand and pressing it overhead.
2. Keep the dumbbell arm extended and your eyes on the weight throughout the movement.
3. Rotate your hips and torso toward the dumbbell side while keeping your arm extended.
4. Place your opposite hand on the ground for support as you continue rotating and folding.
5. Continue rotating until your torso is nearly perpendicular to the ground, with the dumbbell hand still extended overhead.
6. Your hips should be open and your body should form a windmill shape.
7. Hold this bottom position briefly while maintaining shoulder stability.
8. Reverse the motion by driving through your lower hand and rotating back to standing position.

Tips

• This movement requires significant shoulder mobility and stability—warm up thoroughly
• Keep your eyes on the dumbbell throughout the entire movement for safety and proprioception
• The range of motion can be limited initially; progress gradually as mobility improves
• Move slowly and deliberately; this is a skill-based movement requiring practice
• Maintain a strong core throughout to support the extended dumbbell overhead
• This movement provides exceptional shoulder mobility and stability benefits