How to properly perform the Windmill

Comrades,

Proper Windmill Form from the RKC II manual.

1. The movement is spine rotation plus hip flexion

2. Keep back leg straight with most of your weight on your back leg (Stance is narrow, shoulder width)

3. Your front knee should be pointing in the same direction as your foot

4. Don't go any lower than you can safely. (Jackie has very good mobility as you can see).

5. Keep your elbow locked. Retract your sholder as you stand up.

This is how you properly execute a windmill.  I will add how to do a swing later in the week.

Phil Scarito, RKC II, CK-FMS