Like perhaps many others interested in GST, my mobility is currently anywhere between limited and extremely limited. Working to patiently correct. It seems like windmill, which has always been a problem movement, should be one of the movements to focus on.
Two major breakthroughs so far have been 1) internally rotating the working arm during the movement, and 2) bracing the nonworking arm against my lower back, palm facing out (back of hand making contact)
A few questions about it:
1) Starting out, is 3 pounds too light a weight to use? Happy to use a heavier weight if that'll be more effective.
2) Does this drill (directly below) have any relationship to windmill? Does it have a name? Looks like it's an isolation of the shoulder's role in windmill, but I haven't seen it in the library.
3) Should we focus on getting as close as we can to the bottom position and then relaxing further into it by (ie. by rotating the shoulder inward and pushing the hips back) or should we always be 'repping' even if we have a limited range?
4) What other discrete drills from H1, F1, or Stretch, or perhaps outside of the courses, will help with progress here?
Please excuse if any of these have been answered elsewhere.
PS:
Thanks to Eva & Mike in the following thread (linked below), which hasn't been active for almost 1 year. One major lesson is that windmill is largely a lower body drill, and QL walks (video directly below) are a great warmup.