Windmill

How to do it

Press one bell straight overhead and lock it out — arm vertical, eyes on the bell. Turn your feet about 45° away from the loaded arm. Push your loaded-side hip out behind you and hinge sideways down the line of your front leg, sliding your free hand toward your front ankle. The overhead arm stays vertical the whole way. Reverse the movement, leading with your hip.

Why it's good for runners

A combined mobility and strength drill — your overhead shoulder has to hold a lockout while your hips and upper back rotate. Reveals tightness or weakness you didn't know you had, and trains them at the same time.

Common mistakes

Don't bend the loaded arm and don't lose eye contact with the bell. Don't chase depth — go only as low as you can while keeping the loaded arm vertical and your chest open. Start light; this is precision work.