Table of Contents
What does the windmill exercise work?
The windmill is a complex kettlebell exercise that works the whole body but emphasizes improving strength and stability in the obliques (sides of the torso), glutes, and shoulders. You’ll also improve strength throughout your core muscles and improve flexibility in the hamstrings and hips.
Is the windmill a core exercise?
The windmill exercise is a full-body movement that can be done with a kettlebell, dumbbell or no weight at all. And when performed correctly, it can help strengthen your core, hips and shoulders.
Are windmills good for shoulders?
Stretch + Strength Movement The windmill is a movement that has the ability to stretch certain muscles of the body (such as the hips, obliques, and hamstrings) while also increasing shoulder, glute, and core strength.
Are kettlebell windmills safe?
Safety Considerations Kettlebell windmills may be too demanding of a movement for some people. You need to have overhead mobility and thoracic spine (t-spine) mobility because you’ll have to hold weight overhead and be stable while doing it.
How do you do a kneeling windmill?
Start in a half-kneeling position, right knee on the ground, a kettlebell held in your left hand, left foot set out wide, abs tight. Keep your eyes on the bell. Keep your abs tight and your eyes on the bell as you twist your torso and push your butt back, lowering your right elbow to touch the ground.
What is lateral lunge good for?
A lateral lunge, also known as a side lunge, is a bodyweight exercise that works multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, and hamstrings. Practice lateral lunges by moving your left foot out to your side, extending your left leg as you hinge your right knee.
How to do the windmill exercise?
How to Do the Windmill Exercise Stand with your feet slightly wider than shoulder-width apart. Turn the toes of your left foot straight to the side at… Engage your core and push your hips toward your right side. Slide your left hand down your left leg toward your ankle as… Pause, then push down
What muscles do windmills work?
Hip extensors: Comprising the glutes and hamstrings, the hips are the powerhouse of the windmill exercise. As you lower down in the exercise with proper form, you’ll feeling a stretch in your hamstrings (not your waist). Then, to rise up, focus on squeezing your glutes to push your hips back to center.
What are the different types of kettlebell windmill workouts?
Here are some of the most common windmill variations that build on the traditional single kettlebell windmill exercise: Low kettlebell windmill: Hold a kettlebell in your right hand, pressed straight up toward the ceiling. Let the bell hang on the back of your wrist, and maintain a neutral wrist.
How do you do windmills without a kettlebell?
Dumbbell windmill: Instead of using a kettlebell, hold a dumbbell in your raised arm. This is slightly more challenging to the shoulder stabilizers, and is just handy if you don’t have a kettlebell. Bottom-up: Hold the kettlebell upside down with your hand wrapped firmly around the handle, and the bottom of the bell facing the ceiling.