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Hi, David Weck here. Today I'm going to teach you an exercise we call the Windmill with variations using the RMT Club. To perform the Windmill you're going to begin with a split grip, dominant hand on top. You're going to spread your feet out, turn them out about forty-five degrees, and we're going to be doing long and strong circles. So we don't want the club in here, we want it long and strong. We're going to take it overhead to the side, pivoting the back foot, internal rotation on this side foot, that's why we're turned to forty-five degrees. Now we're going to come back, go the other direction, then here, this side. So I'm pivoting the back foot, making it congruent, over the top of the head. We can put as many loops or circles in as we want before we get that boom and you really want to be up, nice and tall here. Full range of motion, back behind, you're not hitting the spine, you're just coming very close with that coordinated, fluid deceleration on that Windmill technique [Rotational Movement Training].
Now, here's a way that we can make it really metabolic and fun. So, we can take it and take out the center circle and just come here, jump the feet to neutral, jump the feet to side. Here, here. Here, here. Here, here. Here, here. Put a couple loops in, and jump, jump, jump, jump, jump. Put a couple loops in the other way, and boom, boom, boom.
Fantastic exercise for coordinating your ability to rotate the hips, pivot the foot, get that internal, external rotation, opening up the thoracic cavity, posture, breathing, and it's a lot of fun for your clients. So that's our Windmill with the RMT Club.
