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Windmill

A bend and trunk rotation that touches one hand to the outside of the opposite foot.

Preparation Drill, exercise 6 of 10

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Windmill: official ATP 7-22.02 photo sequence (figure 3-8, PD6 Windmill) showing the positions of the exercise in order.
Figure 3-8. PD6 Windmill · ATP 7-22.02, p. 3-6 (opens the official PDF)
Windmill: official ATP 7-22.02 photo sequence (figure 3-9, PD6 Proper technique to execute the Windmill) showing the positions of the exercise in order.
Figure 3-9. PD6 Proper technique to execute the Windmill · ATP 7-22.02, p. 3-6 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Preparation Drill, exercise 6 of 10

Slow cadence (50 counts per minute)Perform 5–10 repetitions.

Starting position

Straddle Stance, arms straight out to the sides, palms down, fingers and thumbs extended and joined.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Bend the hips and knees while rotating the trunk left. Touch the outside of the left foot with the right hand and look to the rear, pulling the left arm back to keep the shoulders in line.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1 to the right.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 3-9, p. 3-6, Figures 3-8 and 3-9 (opens the official PDF)

What it develops

Develops the ability to bend and rotate the trunk at the same time, requiring spinal flexibility and shoulder-girdle coordination.

Focus: Spine, Trunk rotation, Shoulder girdle

Form

Drawn from the cited instructions.

Cues

  • Look to the rear at the bottom of the movement.
  • Keep both arms in line across the shoulders.