Sandbag High Windmill


The sandbag windmill is a super exercise building core and shoulder stability. The windmill has 2 progressions; Low Windmill is the first option and High is the more advanced option

In the Using a sandbag especially in the high position will build superior shoulder stability because the weight is constantly shifting around and as this happens the rotator cuff muscles work overtime.

High Windmill


3404 3403 3402

Steps (in this example with right arm)

The high windmill: start by doing a single arm press

  1. Stand with feet slightly wider than hip width apart
  2. Angle both feet about 45 degrees to the right
  3. Right arm in overhead lockout position
  4. Left arm (Low arm) aims to touch floor to slightly in front of instep of right foot
  5. Right arm remains vertically locked out throughout the movement
  6. Eyes on the top load throughout the movement
  7. Cock the hips to the right and lower down to reach left hand to floor slightly to the inside and front of right left foot.
  8. Engage the core and slowly return to starting position

Key points:

  • Back leg remains straight
  • Both arms remain straight and in vertical position
  • Front leg can have flexion at the knee to assist maintain neutral spine
  • Watch for lunging over the front leg; weight should be distributed evenly over both legs