Map out hip and spine mobility with a stick as your guide.
This is a hip hinge to the side, not a round. Keep that overhead arm locked and stacked.
The PVC Windmill isolates the Lower Back — no passengers. That makes it a clean tool for adding targeted lower back volume without extra fatigue.
The PVC Windmill primarily works the Lower Back.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
