Dumbbell Shoulder Press from RDL Style Windmill

Place a dumbbell perpendicular to your body between your feet in a sumo type stance. Grab the dumbbell with your arm, and clean it until its near your shoulder. Either strict press it or push press it to the overhead position with momentum. Keep your eyes on the weight as you start to sit your hips back while you bring the opposite arm down towards the floor. Unlike a traditional windmill we are going to bend both knees here like a Romanian Deadlift. Twist your torso trying to bring your chest to the side wall while you reach the ground with your other arm. Make sure the shoulders are stacked in a straight line. Rest your elbow on your opposite thigh in order to help stabilize. Bend the top elbow trying to dig your elbow behind your torso into your hip. Press the weight back to the overhead position. When you are done with the repetitions, reach the weight up to the ceiling as you rotate back to the front facing position. You can look forward once you are standing with the legs straight. When you are done, you can use 2 hands to lower the weight back to the floor using a deadlift.

Trainer Tips: This is a very “dangerous” exercise, meaning its loading the shoulder in a compromised position. The correct dosage is extremely important here to not hurt the shoulder, but instead build up the range of strength and shoulder mobility. Do not have an ego here and go light for a while until you build it up. This will also work spinal mobility and help with hip mobility as it really works the Quadratus Lumborum.