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When A-list trainer Don Saladino is prepping actors such as Deadpool’s Ryan Reynolds for the rigours of superhero duty, his workouts emphasise mobility, not just strength and fat loss. But that doesn’t mean shoulder rolls and yoga poses. Instead, he works in exercises such as the kneeling clean and press to windmill, a compound move that switches on your muscle fibres while waking up your joints, ligaments and tendons. If you only have time for one warm-up movement, this is your saviour.

‘The first part activates your shoulders, lats and core,’ says Saladino. ‘The windmill works on your hinge, which taps into your glutes and hamstrings.’ That’s a lot of activation in one rep, with benefits for heavy lifting, too. The reps also get your heart going for a side of cardio perks.

Begin your full-body workouts with three sets of five reps on each side and you’ll be primed and ready to attack any valiant gym-related goals. Even if your biggest battle is beating the queue for the bench.

Form Check

kneeling clean to windmill
  1. Use a light kettlebell – movement, not brute strength, is the focus here. Kneel with an upright posture and neutral spine. Grab the kettlebell with the hand opposite your kneeling leg.
  2. To clean into the rack position, contract your glutes and extend your hips, rather than just relying on your arm. Keep your elbow high to further engage your shoulder.
  3. Press the weight over your head and pause. Keep your spine straight and arm extended, then hinge at your hips to lean forwards. Push your glutes back slightly.
  4. As you hinge, reach your empty hand between your knees and look up. Raise your torso and lower the weight to the rack position, then the ground. Complete your sets for heroic results.

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