PVC Pipe Windmill
A mobility drill using a PVC pipe to reinforce the windmill pattern, targeting the obliques, shoulders, and hamstrings for improved thoracic rotation and hip hinge mechanics.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes, Lower Back
Accessory Muscles
Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Shoulders
7/10Medial Delts
Abs
6/10Transverse Abdominis
Glutes
4/10Glute Medius
Lower Back
3/10Erector Spinae
Lats
2/10Programming
Typical Rep Range
5-10 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet wider than shoulder-width, toes turned 45 degrees away from the working arm. Hold the PVC pipe overhead in one hand with the arm fully locked out.
- Hinge at the hips, pushing the glutes back towards the side of the raised arm.
- Keep the overhead arm vertical and eyes fixed on the pipe throughout the movement.
- Lower your torso, reaching the free hand down the inside of the opposite leg towards the floor.
- Pause at the bottom, maintaining a straight back and locked overhead arm.
- Drive through the hips to return to the starting position.
Coaching Tips
Form Cues
- Eyes on the pipe
- Lock the elbow
- Hinge the hips
- Keep back leg straight
- Rotate thoracic spine
Breathing
Inhale as you hinge down; exhale as you drive back up to the starting position.
Tempo
3-1-1
Range of Motion
Lower torso until the free hand touches the floor or ankle, keeping the back leg straight.
Safety
Safety Notes
- Avoid if experiencing acute shoulder pain
- Stop if you feel dizziness
- Maintain a neutral spine
- Do not force range of motion
Spotting
Not recommended; perform in a clear space.
Common Mistakes
- Bending the overhead arm
- Rounding the lower back
- Bending the back leg
- Looking down at the floor
- Rushing the movement
When to Avoid
- Acute shoulder injury
- Lower back strain
- Vertigo or balance issues
Flexibility Needed
- Thoracic spine rotation
- Hip hinge flexibility
- Shoulder overhead mobility
Build Up First
- Basic hip hinge form
- Core bracing awareness
Also known as
Stick Windmill, PVC Mobility Drill, Thoracic Windmill
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