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How To Kettlebell Windmill

author
Ava Flores
• Monday, 12 October, 2020
• 8 min read

The KettlebellWindmill exercise is a highly effective kettle bell movement that works deep into the shoulders, strengthens the core muscles and improves overall joint mobility. So kettle bell windmills act as an exercise to help strengthen the body from the inside out.

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(Source: www.onnit.com)

Contents

Watch a video of the basic top hand KB windmill exercise: Here are the basics of how the KB windmill is performed with the kettle bell in the top hand.

Feet should be double hip width Both feet pointing 45 degrees in one direction Load the back heel pushing the hip out Raise the rear hand keeping it straight Focus on the top hand Keep both legs straight as you lower taking the bottom hand over the knee towards the floor Drive back up to the top position and ensure that you straighten the body You will instantly notice during the movement that if you keep both legs straight that good flexibility is required through the hips and hamstrings.

If you find that you cannot reach the floor or opposite ankle without bending your knees then you have two options: I highly recommend that you practice the windmill without a kettle bell before advancing to the loaded kettlebellwindmill as mentioned above.

As mentioned earlier the kettlebellwindmill is a very demanding exercise on the shoulders and your hip and hamstring flexibility. As you descend through the movement the instability of the kettle bell overhead makes the shoulder stabilizers work very hard.

Finally, we are on to the official kettlebellwindmill with the kettle bell held in the top hand. Remember to descend slowly keeping the hips slightly rocked out to the side.

windmill kettlebell exercise progressions form logical
(Source: kettlebellsworkouts.com)

The addition of an extra kettle bell increases the demands on the core muscles as well as the hamstrings. You need to be careful when warming up with the windmill that you don’t overdo it and leave your shoulder stabilizers weak for future exercises.

The kettlebellwindmill exercise is a more advanced movement that works deep into the core and shoulder muscles as well as improving hip mobility. Work on increasing the depth of the windmill while still maintaining perfect technique.

Keep the repetitions low when using this exercises as a warm up or stand-alone movement and be careful not to over fatigue the shoulder stabilizer muscles before a more demanding workout. The windmill exercise opens up the hips, stretches the hamstrings and strengthens the core and shoulder muscles.

Step 1Hold a kettle bell in one hand with your arm bent and stand with your feet shoulder-width apart. Step 2Press the kettle bell overhead, push your hips back, squat down, and rotate your body so that the side of the body supporting the kettle bell opens towards the ceiling.

The core is extremely important to athletic performance, as it acts to stabilize the body and transfer energy through the limbs. Once enough force is involved, the link won't be up to the task of handling and transferring that energy, rendering movement inefficient and unimpressive.

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(Source: www.bestkettlebellworkout.com)

Feel free to superset several of these exercises for a killer kettle bell core workout. By simply pulling a kettle bell from one side of your torso to the other while holding a Plank, your core must work to prevent your body from rotating.

Begin in a natural High Plank position with a kettle bell by your left side. While working to keep your chest parallel to the floor and resisting movement throughout the rest of your body, slide your right arm underneath yourself to grab the kettle bell handle.

Remaining in a good Plank position with your butt down and core engaged, pull the kettle bell underneath yourself to the other side. This variation, from renowned strength expert Dan John, looks different from a standard Dead Bug, but the pattern is the same.

Hold a kettle bell or med ball with your arms extended in front of your chest. Raise your legs up until they are perpendicular to the ground and then drive your hips into the air to pulse your feet.

Some experts have even proposed they may deserve the title of world's greatest exercise, and it's hard to fault them. If you've never performed Turkish Get-Ups before, you may want to first start without any weight to see if you have the mobility and full-body strength required to execute the move appropriately.

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(Source: www.muscleandfitness.com)

This kettle bell core exercise may seem like a walk in the park at first glance, but you'll quickly realize the benefits once you give it a go. The key is preventing your torso from leaning to the weighted side as you stroll, which requires you to activate a plethora of core muscles, particularly in and around the obliques and lower back.

Renowned strength and conditioning specialist Mike Boyle compares it to a moving Side Plank. Standing straight up with your core activated and shoulders rolled down and back, begin walking.

The Kettle bell Swing is a powerhouse of an exercise that trains and corrects many weaknesses commonly found in the modern athlete. This exercise primarily targets the glutes and lower back, two areas that are not always considered part of the core, but perhaps should be.

Kettle bell Swings train the all-important hip hinge pattern, which is what allows athletes to utilize the full power of their glutes during explosive movements like jumping. A loose core makes for a sloppy, explosive Kettle bell Swing and puts stress on your spine.

Quadruped Bird Dog Kettle bell Rows force the core to resist both extension and rotation while maintaining a neutral spine, aiding in posture problems and reducing the energy leaks that sap athletes of their explosiveness. While maintaining a neutral spine, kneel on a bench in a quadruped position with your knees under your hips and your hands under your shoulders.

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(Source: www.popsugar.com)

The core is extremely important to athletic performance, as it acts to stabilize the body and transfer energy through the limbs. Once enough force is involved, the link won't be up to the task of handling and transferring that energy, rendering movement inefficient and unimpressive.

Feel free to superset several of these exercises for a killer kettle bell core workout. The kettle bell swing is a great exercise to strengthen your core, shoulders, quads, hamstrings, glutes and back.

Using an explosive motion emanating from your hips, glutes and hamstrings, the kettle bell swing can boost your muscular power and endurance so you're better equipped to perform everyday activities such as walking, lifting and turning. The repetitive nature of this high-intensity full body exercise can also help boost your aerobic capacity resulting in enhanced cardio fitness so you can do more for longer.

If you're keen to witness dramatic changes to your fitness you will find our top tips for getting started below, including a how-to guide to performing the perfect kettle bell swing. One of the best ways to warm up before picking up the kettle bell is to practice the swinging motion but without the weight in your hands.

Once you've picked up the kettle bell, try and keep a loose but firm grip on the weight to avoid causing unwanted tension in your neck and shoulders. Keep your core tight and a slight bend in your knees as you straighten your legs pushing from the heels and explode through the hips and swing the kettle bell to chest height.

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(Source: teametiny.com)

When it reaches chest height, grab the kettle bell with the other arm, making sure you've got it, then let go the other hand. Allow the kettle bell to swing back down between your legs, return to the half-squat position.

Grab the handle with both hands, keeping palms face down and hips square. If you want to learn how to do a kettle bell swing, the first thing to know is you probably shouldn’t copy the people you see doing it in the gym.

The kettle bell swing is one of your best gym weapons for high-intensity intervals as a “finisher” at the end of a weights' workout to improve cardiovascular fitness and torch fat. Subjects were tested for their half-squat one-rep max and their best vertical jump, then assigned a training plan of twice-weekly 12-minute kettle bell swing sessions of 30 seconds’ work, 30 seconds’ rest, or the same amount of jump squat training, which has already been shown to increase power output.

Bending slightly at the knees but hinging mainly at the hips, grasp the kettle bell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettle bell up to shoulder height.

“Don’t make the common mistake of using the upper body too much to get the weight moving,” says kettle bell king Mike Mahler. “This limits what you can lift and how many reps you can do, and makes you far more likely to develop back issues.

windmill kettlebell exercise
(Source: www.youtube.com)

Put your entire body into each rep and keep the bell close to your body until the hip drive begins, and then use the hip power to swing the bell to shoulder level.” The American one differs in that you let the weight swing all the way above your head, not shoulder height.

Aim to keep your forearms attached to your hips until you reach neutral then, as your arms come up, squeeze your glutes to prevent overextending your lower back. This is a posterior chain movement (the muscles on the back of your body), not a quads exercise.

Ten-minute fat-torcher Perform as many swings as you can in 60 seconds, using the form pointers above, and record the number of reps you complete. Aim to beat your total rep score every time you attempt the challenge.

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04: Good Weight For Kettlebell
05: Good Weight For Kettlebell Swing
06: 15 Must Do Kettlebell Exercises
07: 15 Pound Kettlebell
08: 15 Pound Kettlebell Workouts
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10: Exercises For One Kettlebell
Sources
1 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout
2 kettlebellsworkouts.com - https://kettlebellsworkouts.com/one-kettlebell-exercise-a-day-workout/