The kettlebell windmill is a dynamic exercise that targets the core, shoulders, and hip flexors while also improving flexibility and mobility in the thoracic spine. It requires strength and stability to effectively perform the movement.
How to perform
To perform the kettlebell windmill exercise, follow these steps:1. Start by standing with your feet shoulder-width apart and hold a kettlebell in your right hand with your arm extended overhead, keeping your elbow straight and the weight directly above your shoulder.
2. Turn your feet slightly to the left to create a staggered stance, with your left foot pointing straight ahead and your right foot at a 45-degree angle.
3. Engage your core and hinge at the hips, keeping your legs straight as you lower your torso towards the left side. Keep your eyes on the kettlebell throughout the movement.
4. As you lower your torso, slide your left hand down your left leg while actively reaching your right arm towards the ground. Keep both arms straight throughout the movement.
5. Continue to lower your torso towards the ground until you reach your limit of flexibility or until your left hand touches the ground. Keep your hips square and your back flat throughout the movement.
6. Reverse the movement by engaging your core and pushing through your heels to come back up to the starting position, keeping the kettlebell overhead.
7. Repeat for the desired number of repetitions on one side before switching to the other side.
It is important to start with a lighter weight kettlebell to ensure proper form and technique before progressing to heavier weights. Remember to engage your core, maintain proper alignment, and move slowly and controlled throughout the exercise to maximize the benefits and reduce the risk of injury.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.