> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Weight windmill
> Novice · Dynamic · Unilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 43 s |
## Technique
1. Begin standing with a small weight in one hand, arm extended overhead, and feet wider than shoulder-width apart.
2. Keeping the weight overhead and bending only slightly at the knees, hinge at your hips to lean sideways to the side opposite to the arm holding the weight.
3. Reverse the movement to return to the starting position.
## Form tips
* Keep your eyes on the weight overhead to maintain stability.
* Go as low as your flexiblity allows and start with no weight or smaller weight to get used to the motion.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
Flexibility
- Hip adductors
- Legs
- Pelvis
- Obliques
- Spine
- Neck
- Abs
* External oblique
* Internal oblique
* Quadratus lumborum
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
## Equipment
## Appears in
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/weight-windmill-e0kb). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
