The kettlebell windmill is a tremendous core exercise for the shoulder girdle, rotator cuff, trunk rotators, side flexors, buttocks, and hamstrings. This exercise will develop strength, increase flexibility, and develop body awareness in the hips, spine, torso, and shoulders.
To perform the Kettlebell Windmill:
1) Clean and press a kettlebell overhead with one arm.
2) Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell.
3) Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
4) Slowly lower your torso until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. Remember to squeeze your buttocks when rising up.
4) Slowly lower your torso until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. Remember to squeeze your buttocks when rising up.
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