How To Do Windmills | Movement Breakdown
The windmill is an exercise primarily performed in kettlebell training. It involves a combination of hip hinging, rotation, and flexibility. While I cannot provide Aaron's specific instructions from the video, I can give you a general overview of how to perform the windmill.
To perform a windmill:
- Start by standing with your feet slightly wider than shoulder-width apart.
- Hold a kettlebell or dumbbell in one hand, with your arm extended overhead, and your palm facing forward.
- Shift your weight onto one leg and slightly bend the knee while keeping the other leg straight.
- Begin to hinge at the hips, pushing your hips backward and maintaining a neutral spine.
- Slowly slide the opposite hand down the inside of the bent leg, keeping it in contact with your body.
- As you hinge, rotate your torso and keep your eyes focused on the kettlebell or dumbbell overhead.
- Continue lowering until your torso is parallel to the ground or until you reach a comfortable range of motion.
- Pause briefly at the bottom position and then reverse the movement, returning to the starting position.
- Repeat the exercise for the desired number of repetitions and then switch sides.
Windmills primarily target several muscle groups, including the hamstrings, glutes, obliques, and core muscles. The exercise also improves hip mobility, stability, and rotational strength.
An alternative exercise to the windmill that targets similar muscle groups is the side bend. In the side bend, you stand upright with your feet hip-width apart and hold a dumbbell or kettlebell in one hand. Then, you bend laterally at the waist, keeping your arm extended overhead and focusing on engaging the oblique muscles on the side being worked.
Yes, you can go heavy with windmills, but it's important to start with lighter weights and focus on mastering the technique and range of motion before increasing the load. It's always recommended to consult with a fitness professional to ensure proper form and avoid injury.
The primary benefits of windmills include:
- Improved core strength and stability.
- Increased hip mobility and flexibility.
- Strengthening of the hamstrings, glutes, and oblique muscles.
- Improved rotational strength and movement patterns.
- Enhanced overall body awareness and coordination.
Remember, it's important to prioritize proper form and start with a weight that allows you to perform the exercise safely and with good technique.
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