Windmill

Instructions

Start in a half-kneeling position with one knee on the floor and the other foot in front.
Keep your torso upright, your chest lifted, and your core lightly engaged.
Raise one arm straight overhead.
Keep that arm stacked so your hand stays over your shoulder.
Let the other arm rest by your side.
Keep your eyes on the top hand if that is comfortable for your neck.
Begin hinging and side bending away from the overhead arm.
Let the lower hand slide down toward the floor or toward the inside of the front leg.
Pause briefly at the bottom.
Drive through your hips and trunk to return to the upright half-kneeling position.
Repeat for a number of reps, then switch sides if needed.

Common Compensations

Do not let the top arm drift forward or backward out of a stacked position.
Do not shrug the shoulder of the overhead arm.
Do not collapse through your low back instead of hinging and side bending.
Do not let the front knee cave inward.
Do not twist excessively through the pelvis if the goal is to keep the lower body steady.
Do not rush the lowering or return.
Do not force your neck to look up if that causes discomfort.

Extra Info

You should feel this mostly in the obliques, hips, shoulders, and core.
You may also feel the glutes and inner thigh helping stabilize the half-kneeling position.
This version focuses more on mobility, control, and alignment since there is no kettlebell.
The goal is to keep the top arm steady while the torso moves underneath it with control.
You should not feel sharp pain in the shoulder, neck, low back, hip, or knee.