On Monday, our morning class did windmills. What are those? They are a great core exercise that also involves stabilization and coordination. You stand a little wider than shoulder width apart with one arm extended overhead. Your elbow is locked out, suspending the weight overhead - imagine you are PUSHING the weight up, not just holding it up. Keep your eyes on the weight the whole time! With your other arm reach toward the ground between your feet. Stick your hip out the opposite direction to accommodate this movement. You may encounter flexibility issues - if so just run your hand down the inside of your leg as far as you can and don't worry about touching the ground between your feet.

Below, Phil demonstrates why it's important to keep the weight "plum" - straight up and not tilting forward or back. It becomes impossible with heavy weights to keep the weight up without it being "plum" and without keeping your eyes on the weight.


Left - Phil doesn't keep the weight straight up in the air and isn't keeping his eyes on it. The weight falls down within seconds of this photo!
Right - Phil does an excellent windmill with elbow locked out, arm straight overhead, and eyes on the weight.

Today's Workout:
21-15-9
Cleans*
Front Squats*
400m run

*Lifts are done with PVC pipe or broomstick

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