The Windmill is a great movement pattern that does wonders for shoulder, and thoracic mobility. It also increases stability in the hips and helps produce rotational strength. If you sit at a desk, spend loads of time in a car, or have poor posture the windmill is an exercise you need to be doing. However, you may not have the prerequisites to do a full windmill yet. Check out these progressions to get started.
Posts Tagged ‘kettlebell’
I first picked up a kettlebell around 2007 or 2008, somewhere in there, the Brazilian Jiu-Jitsu school I was attended had one. I messed around with it a little I knew what it was but beyond that very little. Then around 2010 I was working at a Gold’s Gym and these two balls of iron showed up. These were foreign objects from space to nearly everyone else in the gym. Today, in 2017 kettlebells are everywhere and very few in the world of fitness are unfamiliar although I still hear the occasional “kettleball” nonsense every now and then. So how is it in less than a decade this tool has risen to such prominence?
The Kettlebell Overhead Lunge is a great way to hit the legs and the shoulders at the same time. The shoulders work to stabilize the weight overhead, and because the weight is overhead the lunge and balancing is more difficult. The core is also involved to a much greater degree with this variation.
Very few exercises tax the whole body like the Kettlebell clean and press using two kettlebells. This exercise really gets the heart rate up and uses almost every muscle. The kettlebell clean and press is a great way to add some conditioning to your training program.
The Crossover Whitley Getup is another very challenging variation of the crossover get up. This variation adds the old time strong man feat of taking a hammer to the nose and back to upright. The Crossover Whitley Getup is for the bold.