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How To: Half Kneeling Kettlebell Windmill

Updated: Jul 10, 2023

The half kneeling KB Windmill is a relatively simple exercise that can help improve your shoulder stability, general mobility, help you regain scapular control, and build core strength. Not to mention to added improvements to performance in your sport. Yes I am generalising here because there are not many activities that don't require good strong healthy shoulder joints and a solid core! Weightlifters and general fitness enthusiasts can benefit from adding this into their program as this exercise helps to improve mobility and stability in the hips and shoulders, which are essential for weightlifting movements such as squats, deadlifts, and overhead presses. By increasing the range of motion in these areas, weightlifters can perform these movements with greater ease and efficiency, and reduce the risk of injury. Anything that can reduce my risk of injury, I'm all about, and so should you!

The exercise involves holding a kettlebell in one hand while lowering your body down towards the opposite leg. This can be done from a standing position with the legs wide, but for this demonstration we are going to use the half kneeling version. I prefer this style as it allows you to place the free hand on the floor and really feel where the "stacked" position is.

Lets take a look at how to perform the Half Kneeling KB Windmill.

Before beginning this exercise, make sure you have a kettlebell that is appropriate for your level of strength. Start with a lighter weight and gradually increase as you become more comfortable with the exercise. Do not ego lift. This isn't about going heavy, this is about maintaining control through the entire movement.

Step 1: Begin in a half kneeling position with your right foot forward and your left knee on the ground. Make sure your right knee is directly above your ankle.

Step 2: Starting with your left had, hold the kettlebell in the front rack position with your knuckles under your chin. This allows the KB to sit comfortably without strain.

Step 3: Press the KB straight up while simultaneously rotating and lowering your torso towards your right leg, and reaching for the floor with your right arm.

Step 4: As you lower your right hand during rotation keep your eyes on the kettlebell the entire time. You should be able to place the right hand on the ground in the bottom position, and form a nice straight line from wrist, through elbow and shoulder, right up to the extended arm and kb.

Step 5: Once you have reached your maximum range of motion, slowly return to the starting position. Your eyes should still be on the KB until it is back in front rack position.

Step 6: Repeat the exercise for the desired number of repetitions before switching sides.

Why should you add this to your program? Ill tell you why!!

Improves Mobility: The half kneeling KB Windmill helps to improve the mobility of your hips, spine, and shoulders. As you rotate your torso and lower your body towards your leg, you'll be stretching and strengthening the muscles in these areas.

Increases Core Strength: The half kneeling KB Windmill is a great exercise for strengthening your core muscles. As you lower your body towards your leg, your obliques, rectus abdominis, and other core muscles will be engaged.

Enhances Balance and Stability: This exercise requires a great deal of balance and stability, which can help improve your overall fitness. By performing this exercise regularly, you'll improve your ability to maintain balance in a variety of different movements.

Improves Posture: The half kneeling KB Windmill can also help improve your posture. As you lower your torso towards your leg, you'll be engaging the muscles in your back, shoulders, and neck. This can help to counteract the negative effects of sitting and slouching for extended periods of time.

Enhances Sports Performance: The half kneeling KB Windmill is a functional exercise that can help enhance your sports performance. By improving your mobility, core strength, balance, and stability, you'll be better equipped to perform a wide range of athletic movements.

Here is the video for how to perform the movement. Add it to your program and let me know your thoughts. And if you don't have a program check out our options HERE

Happy Lifting!


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