September 15, 2016
The kettlebell windmill. It’s not as flashy as the swing or snatch, but don’t kid yourself, this is a must in your kettlebell lineup.
Windmill benefits include:
- Stabilization of the shoulders
- Stabilization of the lumbar spine (lower back)
- Thoracic spine mobility
- Hip mobility
- Strengthen the core and posterior chain
To do this movement:
- Raise kettlebell overhead with your right hand, with feet slightly wider than shoulder width apart. Refer to picture above.
- Brace your core, lock out your arm and stabilize your shoulder, Point your feet out at a slight angle
- Using your left hand, slowly reach toward your left foot pushing your hips to the opposite (right) side. Rotate your arm away from the body (clockwise) as you bend. Continue bending until your fingers touch your toe or as low as your mobility permits.
- Return to the upright position using your abdominal muscles keeping the arm extended overhead throughout.
- Repeat for the desired number of reps, then switch sides.
Try three sets of five reps per side, then add it to your KB routine. Word of caution, this movement requires a good deal of shoulder mobility. Its best to start with a low weight and work up from there.
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