Sandbag Windmill
Sandbag Windmill is a unilateral upper body and mobility exercise training the hip, shoulder, and thoracic spine across the sagittal, frontal, and transverse planes, using Sandbag.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Sandbag
- Primary joints
- Hip · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Stand with feet shoulder-width apart holding a sandbag by its handles, then hinge laterally by pushing one hip out as the bag travels down that side leg with the opposite arm reaching overhead. Use the weight and shape of the sandbag to load the movement and create rotational stability demand as you hinge and recover. Inhale as you hinge and exhale forcefully as you return to upright, keeping the shoulder packed and spine long. Avoid collapsing through the torso or using momentum — feel the controlled loading through the adductors, glute, and obliques as you drive back to standing.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Sandbag exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingDeep Back Arm Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingFront Functional Line trainingBack Functional Line trainingHip exercisesShoulder exercisesThoracic Spine exercises