If you're using a kettlebell, hold it by the handle with the bell hanging down and resting on the top of your forearm. You could use a dumbbell, says Saladino, though he caveats that it might not be as comfortable to grip for this exercise. To do the move correctly, you need to maintain significant space between your ears and your shoulders while also engaging the lats. This positioning—engaged lats, shoulder pulled down—is an important part of good posture, which is why doing this move can both improve your shoulder stability and promote good posture.
This melding together of two separate exercises adds complexity to the move and requires full-body strength to execute, Saladino explains. This movement stretches the hamstrings and also activates the core in particular, the abs and obliques. Lastly, the move teaches the upper body and lower body to work separately—the hips stabilize as the upper body rotates—which is important for several reasons, explains Saladino. Slowly practice the windmill without any weight in your hand until you master its form.
The piriformis muscle lies deep within the buttocks, attaching the spine and hip. It serves to turn your leg outward and simultaneously turn your toe upward -- similar to your opening position for the kettlebell windmill.
If you do a lot of splits, kicks or powerlifts, you can end up with a tight piriformis, notes Pavel Tsatsouline, the Russian kettlebell master who popularized the weights in the United States. The windmill, which asks you to cant one leg at almost 90 degrees and bend toward it, works well to stretch the muscle, he adds. The muscles of the lower back, including the psoas, work to lower your torso into its folded position during the windmill, flexing the trunk at the hip.
A skilled movement that requires flexibility and coordination, the kettlebell windmill improves hip mobility, back function and core strength. To perform the move, stand with your feet hip-distance apart. Bend down to pick up the kettlebell from the floor using your left hand; use your hips to clean it up so it's extended above your shoulder.
Keep the kettlebell straight over your shoulder as you hinge forward from your hips to touch your right foot with your left hand. Return to a stand to complete one repetition. The windmill is considered a functional movement that targets multiple muscles, including your core.
Both high and low windmill variations target the abdominal muscles of the rectus abdominis, which forms the front sheath of your abs, and the obliques at the sides of your waist. You may also like:. Although this article is dedicated to flexibility exercises specifically for Girevoy Sport, I believe it will benefit anyone who trains with kettlebells for any reasons. Spices vs. In training, moments are either "main dishes" or "spices. There is significant research into what we casually refer to as "personal space," and surprisingly, the concept of personal space can also assist us in enhancing our technique in snatching a kettlebell.
Most people bypass adding the hanging leg raise into their training because of the perceived difficulty, but in this article I will teach you usable progressions to work your way toward owning a strict hanging leg raise.
Brett Jones. With over twenty years of experience, Brett has been sought out to consult with professional teams and athletes, as well as present throughout the United States and internationally. As an athletic trainer who has transitioned into the fitness industry, Brett has taught kettlebell techniques and principles since Brett continues to evolve his approach to training and teaching, and is passionate about improving the quality of education for the fitness industry.
He is available for consultations and distance coaching— e-mail him for more info. Follow him on Twitter at BrettEJones. The 3 Cs of Kettlebell Ownership.
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