Saturday, September 18, 2010

Windmill for Grapplers and Pre-Hab

Some suggestions for Windmill training:

-Weight isn't important at first, and for many trainees, is never that important. The benefits come from functional active stretching for the TFL/IT band

-Focus on lateral hip movement. Like back squatting or RDL'ing, you need to focus on pushing your hips horizontally first before worrying about anything going 'down'. And just like those other movements, if you're good about the hips going to the side, well then you'll likely find yourself headed down without trying

-Once full ROM is achieved (palm on the floor) then start adding weight. Generally 1/3rd total weight up top, 2/3rds in the lower hand

-Placement of the weight and type of weight greatly affects training effect. More weight up top places the emphasis on shoulder stability, whereas heavier weights in the bottom hand turn this in to more of a squat/dl type of training. The further the COM of the object from your grip or the longer the lever arms away from your grip the more challenge you'll get in balance and grip.

-You don't have to limit yourself to one type of implement: Some of my favorite objects to do the windmill with include dumbbells, barbells and plates (held like a waiter's tray)

-There are a variety of protocols you could use to train this lift. Some of my favorite are PTTP, 3-5 rule and maximum effort style protocols. Pavel always recommend this be treated as a low rep, high weight type of movement, and I basically agree.

Give them all a try, but for the sake of simplicity, start with 10lb dumbbell or the like and get it right! You'll thank me later. Leave comments.


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