The sandbag windmill press is excellent exercise for core strength, shoulder stability and hip/hamstring flexibility. The movement requires skill and practice and a solid foundation of overhead shoulder stability and strength.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Rotate your feet at a 45-degree angle away from the lifting arm.
  3. Press the sandbag overhead.
  4. Hinge at the hip and rotate your thoracic spine.
  5. Watch the sandbag overhead as you slowly lower your torso towards the ground, go as low as your flexibility/mobility allows.
  6. Keep the leg on the lifting side straight throughout the movement, the other leg can bend slightly.
  7. Squeeze your glutes and drive your hips forward until you return to the standing position.

Common Problems & Solutions

Error: Bending the back leg.
Correction: Hinge the hips and continue to drive your hips back as you lower yourself to the floor.

Error: Not turning your body.
Correction: Rotate your thoracic spine, hinge your hips and continue to look upwards as you lower your torso towards the ground.