Gymnasticbodies

Stiff Leg Windmill

The Stiff Leg Windmill strengthens the rotator cuffs through an extended range of motion. This is a great rotator cuff warm-up for handstand work.

Set up for the stiff-leg windmill by standing with your feet straddled apart slightly wider than hip-width.
Next, fully extend the weight overhead.
If the weight is in your left hand, ensure your left foot is pointed directly forward and your right foot is turned to the outside 90-degrees.
You must keep the dumbbell above your supporting shoulder and both knees completely locked at all times throughout this movement.
Initiate the windmill by folding forward, reaching to the floor and then through your legs with the non-weighted arm while steadily rotating the overhead weight by internally rotating your shoulder.
As you go deeper in to the stretch, allow the weight to rotate but pay special attention to keeping it stacked directly above your shoulder.
Repeat for an equal number of reps on each side.