Low Windmill

Quote: "When it come to working out: It would seem, the days we feel like it the least are the days we need it the most." - Mark W. Boyer

The Low Kettlebell Windmill is a great exercise for beginners to help strengthen the core, medial glutes, shoulders and hips.  Think of the low windmill as being similar to a good morning done to the side with an extended shoulder press.  Before you progress on to the high windmill, it is advisable to get proficient in performing the correct technique for the low windmill.

Low Windmill

Benefits of doing the Low Kettlebell Windmill

There are many benefits to doing the Low Kettlebell Windmill.  There are both health related benefits and performance related benefits.

Health Related Benefits:

  • Helps to correct any muscle imbalances in the core, hamstrings, abdominals and shoulders.
  • Improves posture.
  • Improves strength in your muscles, ligaments and tendons.
  • Decreases lower back pain.
  • Making your core and shoulders more resistant to injury.
  • Great exercise to do before progressing on to the High Windmill

Performance Related Benefits:

  • Develops strength and stability in the hamstrings, deep core muscles, abdominals, lower back and obliques and shoulders.
  • Improves flexibility and balance in your body.
  • Increases range of motion in your hips.
  • Improves your strength in other sports and activities that involve the use of the core.
  • Improves coordination between different muscles.

How to do a Low Kettlebell Windmill (Kettlebell held in left hand)

  • Grab a kettlebell by the handle and hold it with your arm fully extended.
  • Keep your feet shoulder width apart.
  • Activate your core.
  • Pack your shoulder joint into its socket and perform a shoulder press with your other arm.
  • Keep your eye on the raised arm.
  • Turn your feet in a 45 degree angle away to your left.
  • Perform a hip hinge motion towards the heels of your feet.
  • To complete the repetition, move your body back in the opposite direction so that your upper body is in a vertical position again.

Low Kettlebell Windmill Dos

  • Get an experience kettlebell trainer to show you what to do.
  • Execute the movement with control.
  • Core is engaged.
  • Keep your eye on the raised arm the whole time.
  • Back stays in a flat position.
  • Keep the shoulder joint packed into the shoulder joint.
  • Ensure hip hinge movement is performed in line with the feet.

Low Kettlebell Windmill Don’ts

  • Perform the movement in a jerky manner.
  • Keeping your wrist in a bent position.
  • Round the back.
  • If you are already experiencing back pain, do not perform this exercise.
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