Stand with a shoulder-width or slightly wider stance and hold a dumbbell or kettlebell overhead with one arm. Keeping the knees close to straight, bend at the hips and push the hips back and toward the side holding the weight, rotating the trunk to keep the loaded arm straight up as you reach the unloaded hand to the floor inside the opposite foot. Reverse the motion and repeat.
 
Purpose
The windmill loads the lateral trunk and hip in an awkward position to develop strength and stability in a protective manner. It also provides mobility and stability training for the shoulder.
 
Programming
The windmill should be done near the end of training sessions for sets of 8-12 reps on each side.