The Complete Movement

Athlete Performance & Mobility

“Train movements, not muscles—and your performance will follow.”

The One Exercise Every Athlete Should Know

Rarely does a single exercise check so many boxes.

But the Single Arm Windmill (SA Windmill) does exactly that.

• Core strength

• Shoulder stability

• Hip and shoulder mobility

• Total-body integration

Whether you’re sprinting, jumping, changing direction, or absorbing contact—you need your body to work as a unit, not in isolated parts.
That’s why movements like this matter.

Why It Works

The SA Windmill trains your body to coordinate across multiple joints and planes of motion.
It challenges balance, mobility, and stability—all at once.

And unlike many traditional lifts, it forces you to control your body through rotation and against gravity—skills that directly transfer to sport.

It’s incredibly versatile:

• Use it in your warm-up for mobility and activation.

• Add it to your strength session as a stability or core accessory.

• Modify the range or load based on your sport, position, or ability level.

How to Do It

Watch the SA Windmill in Action

Programming Recommendation:

• 1–2 sets of 5 reps per side

• Focus on control, range, and alignment

• Gradually increase load once you’ve mastered technique

It’s not always right for everyone—especially if you’ve got existing shoulder issues—but it can be scaled and adjusted to fit nearly every athlete.

Final Thought

The SA Windmill is more than just an exercise—it’s a connector.

It teaches your body to move as one system, improving the strength, stability, and coordination that fuel every athletic skill.

Master it, and you’ll feel stronger, more stable, and more in control—on the field, in the gym, and everywhere in between.

Stay strong and connected out there,

— Coach Shelby and The Shelby Trained Team