Kettlebell Windmill Variations

Kettlebell Windmill Variations https://www.vitalmetabolic.com/ Podcast: https://podcasts.apple.com/us/podcast/vital-metabolic-the-art-and-science-of-strength/id1515930255 Community Driven Information: https://www.hylete.com/ The kettlebell windmill is one of our favorite full-body exercises. Not only does the windmill promote thoracic spine rotation and hip hinging, but helps the user with shoulder packing stability. With our personal training clients, we use the windmill as both a standalone exercise and as a part of complexes. In the first variation, we use form as taught by StrongFirst. This variation of the windmill starts by loading the working side hip with the bell overhead. The user must keep their eyes on the bell with a packed shoulder while simultaneously rotating the non-working shoulder in between the legs. During the descent, we cue the client to keep "sending the hips backward." The second variation is John Parker's preferred method: the square stance windmill. Different than StrongFirst style, the square stance loads the hips more equally by having a uniform, bilateral knee bend and stance. The user packs the shoulder and send the hips back until the torso is horizontal with the ground. In the third and final variation, we work the wide stance windmill. More of a party trick that demonstrates mobility and grace, the wide stance windmill stresses hamstring strength and thoracic mobility. This is a fun variation to work with a light kettlebell toward the end of a session. Proper form in this exercise will promote flexibility, mobility, and strength.