Prerequisite Windmill

Hip flexibility and mobility, a key to functional movement for elite performance. Many standard training programs fail to incorporate the rotational movement into their program. Kettlebell Windmill is an excellent advanced movement for flexibility and mobility, but before taking a kettlebell over head try a PVC pipe, it is an excellent starting point.

Keep the PVC pipe overhead arm locked out at all times, turn your feet out at a forty-five degree angle . Push your butt out in the direction of the locked out PVC pipe and fold at the opposite hip. Lower yourself until your opposite hand touches the floor