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Sandbag Windmill

IntermediateStrengthTier T3

You stand with your feet hip-width apart and one arm holding a sandbag straight overhead. You bend the opposite knee and lower your torso toward the floor, then return to standing. You repeat on the other side.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall with feet hip-width apart, a sandbag held overhead in her right hand, her left arm at her side.

    Step 1 of 3

    Stand with your feet hip-width apart, holding a sandbag in your right hand with your arm extended straight overhead.

  2. The same woman, her left knee now bent, her torso flexed down and her left hand reaching toward the floor, the sandbag still locked overhead in her right hand.

    Step 2 of 3

    Bend your left knee and flex down toward the floor, reaching with your left hand as if trying to touch it, while keeping the sandbag locked overhead in your right hand.

  3. A woman standing tall with feet hip-width apart, a sandbag held overhead in her right hand, her left arm at her side.

    Step 3 of 3

    Stand with your feet hip-width apart, holding a sandbag in your right hand with your arm extended straight overhead.

Safety Information

Keep the overhead arm and the sandbag locked in place, elbow straight, throughout the hinge and the return -- letting the overhead arm drift forward or the elbow bend shifts the load off the shoulder and spine. Choose a sandbag load light enough that the bent knee and the standing leg both stay steady throughout the hinge. Stop and return to the tall starting position with control if any kind of pain, pinching, loss of balance, or strain is felt in the shoulder, low back, hip, or bent knee at any point in the hinge, the reach, or the return for this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.