KB or Sandbag Windmill:
4, 4, 4, 4, 4
Alternate L to R as needed. Weight goes up each set (denoted by commas between). If failure occurs early, finish remaining sets with last successful weight.
Then, 20 reps “KB Swing Complex“
V.1: 1-arm swing L, 1-arm swing R, 2-arm swing to chin, 2-sec. OH swing* (4 movements= 1 rep)
V.2: 5-sec. OH swing, OH swing (no pause), swing to chin, power swing* (4 movements= 1 rep)
Complete 5 consecutive 4-movement reps before switching version or taking rest.
*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
**”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.