Plate windmill

Skill Level: Advanced
Category: Warm Up, Shoulders

Plate Windmills

1. Elbow locked out holding plate flat on
 hand
2. Feet from hip to just outside shoulder 
width
3. Knees locked, unlocking with slight 
knee bend is ok
4. Begin with armpit facing forward
5. Rotate shoulder in on the way down 
and out on the way up
6. Get off hand as close to the floor as 
possible (touch hand to elevated surface 
if you can't reach the floor)