Askem's Windmills

[coolcolj]

I started doing windmills light as a warmup for benches/olylifts - especially snatches. And as shoulder/cuff strengthener with heavier weights and it's proved to be very effective!

See link below, but I do them standing up in both directions

http://www.olympus.net/personal/cablebar/WINDMILLS.htm


10 reps each way with a 1kg dumbells warmsup my entire upperbody just about better than any move.

 

[t3c]

that looks awesome, I might try it for a warm up on OHP day. And maybe on another day for a db clean alternative

 

[Nico Cujo]

That's Bill Brian's windmills. He's an awesome Master Lifter.
Been around foprever.

 

[skaman607]

I'd bet any gym teacher would say that that's bad for your shoulders. Or at least mine last year would've, but he also said squatting past parallel is bad, so I'm just guessing that he is a very misinformed person.

 

[thriller]

or you can do these with a medicine ball(small one)

 

[skaman607]

so these work rotators, fron, and rear delts, right? I tried them on my back, on my stomach, and standing up. On my stomach was a little awkward.

 

[the People's Champ]

awesome tip. will try that next time for chest and shoulders.

 

[coolcolj]

I only do em standing for now

I feel em in my delts - all heads, traps, pecs, biceps, triceps, heck my whole upper body

Its a nice warmuper when light and a finisher when heavier

 

[needsleep]

I am incorporating these into my DC training mostly due to the fact my arms have shown no progress over 3 months and I am scared of shoulder problems. I am switching my arms off of the normal protocol and trying to figure out what to do with them aside from utilising windmills which I did today and they felt good.

 

[skaman607]

so would they be a good rotator move?

oh yeah, what was that forum for track and field you told me awhile back?