Gymnasticbodies

Horizontal Windmill

The Horizontal Windmill is an oblique mobility drill that loosens the torso to offset side-lever strengthening.

Begin standing with your feet facing directly forward just outside of hip width.
Raise your arms up to your sides, creating a letter T with a 90-degree angle at both armpits.
Keep this arm position, straighten your knees, and fold forward until your hips reach a 90-degree bend.
Now quickly twist to your right side until your right hand touches the ground below your shoulder.
As you twist, allow your left arm to pull your chest open.
Switch sides and rotate a full 180-degrees until your left hand is on the ground and your right arm is opening your chest.
Quickly alternate side to side for the set, keeping your hips bent to 90-degrees.