Video
Instructions
- Stand with feet wider than shoulder-width apart holding a kettlebell overhead with one arm.
- Turn your feet slightly away from the kettlebell side.
- Keep the kettlebell arm locked out and shift your hips towards the opposite side.
- Lower your torso towards the floor while sliding your free hand down your leg or reaching towards the ground.
- Pause briefly when your torso is parallel to the ground or your hand reaches the floor.
- Return to the starting position by driving your torso back up while keeping your core engaged.
Technical Tips
- Keep your eyes on the kettlebell throughout the movement for stability.
- Maintain a strong, tight core to protect your lower back.
- Do not round your back; hinge at the hips while keeping your spine neutral.
Breathing Tips
- Inhale as you lower your torso towards the ground.
- Exhale as you return to the upright starting position.
Restrizioni mediche
- Shoulder injuries
- Lower back pain
- Limited thoracic mobility
How do I keep my back safe during kettlebell windmills?
To keep your back safe during kettlebell windmills, maintain a neutral spine, engage your core throughout the movement, and avoid rounding your lower back by hinging from the hips while keeping your eyes on the kettlebell for optimal alignment.
What muscles do kettlebell windmills work the most?
Kettlebell windmills primarily work your abs, back, and shoulders while also engaging the external obliques, lats, and glutes, making them an effective compound movement for core stability and overhead strength.
Is the kettlebell windmill suitable for beginners?
The kettlebell windmill is considered an intermediate exercise due to its balance, flexibility, and strength requirements, but beginners can start with bodyweight windmills to build mobility and technique before progressing to weights.
The Straddle Stance Kettlebell Windmill is an effective compound exercise that enhances core stability, shoulder strength, and hip mobility. This movement requires holding a kettlebell overhead while performing a controlled lateral hip hinge, promoting improved thoracic rotation and flexibility through the hamstrings and adductors. The exercise also develops unilateral strength and challenges balance, making it an excellent choice for functional training, CrossFit, and general fitness programs. Performing the kettlebell windmill regularly can improve movement efficiency, reduce the risk of lower back injuries by strengthening stabilizing muscles, and enhance performance in various athletic movements that require overhead stability and rotational strength. It is particularly beneficial for improving coordination between the upper and lower body while developing anti-rotational core control, which is crucial for both daily activities and sports performance.