Now we get into the fun part. I like to think of the Half Kneeling Windmill Series as "Strength stretching".
If you're looking to build a stronger and more resilient body... this series is where it's at!
The Half Kneeling Windmill Series has been my "secret sauce" to my longevity on the mat for 19 years now.
I haven't shared it with anyone till now. Lets start with...
Terminology
- Half Kneeling = Lunge position with your legs at a 90/90 position
- Tall Kneeling = Both knees are down with your feet behind your knees
- Half Kneeling Windmill = 90˚ lunge and then hinging and "windmilling" to the floor.
Part I
In part one of this series we will be working on the "lateral hip hinge" to the hand. This is a great drill as it will teach you how to gain leverage in the getup which will have great carry over to BJJ.
(I talk more about gaining leverage in a post here on the SAH blog)
The next progression will take you to your elbow. This will put more stress on your hip (in a good way).
If you feel this progression is too much... go back and stop at the hand only. As your mobility increases you can re-visit the second progression to the elbow.
Let me know if you have any questions by leaving a comment below.
Talk soon.
Hec