PVC Windmill
10 reps
Hinge forward with a PVC pipe on your back, then rotate it toward vertical.
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LOWER BACK
PVC Windmill
The PVC windmill blends a hip hinge with a torso rotation to work the obliques while opening up the shoulders. The pipe across your back gives you a reference for staying aligned and adds a touch of resistance. It is a good drill for building rotational stability and mobility together.
How to do it
- 1
Stand with feet a little wider than your shoulders and knees slightly bent.
- 2
Rest a PVC pipe across your upper back as you would a squat bar and take a wide grip, palms forward.
- 3
Hinge your hips back and fold forward, keeping your core tight and back flat.
- 4
Rotate through your torso to bring one end of the pipe toward the floor and the other toward the ceiling.
- 5
Pause briefly at the bottom of the rotation.
- 6
Reverse the motion to stand, then switch sides and repeat.