Kettlebell Windmill technique for a strong core By Mike Mahler
Video taken from the channel: Mike Mahler
Shoulder mobility and stability: kettlebell windmill
Video taken from the channel: Cavemantraining
7 Kettlebell Windmill Variations That Rip into Your Core
Video taken from the channel: Cavemantraining
Steve Cotter Kettlebell High Windmill Instructional
Video taken from the channel: ExtremeFitnessVideos
Kettlebell Windmill Challenge | Fit Squad 8-Week Challenge | Week 2
Video taken from the channel: Bodybuilding.com
How to: Kettlebell Windmill
Video taken from the channel: Criticalbench
KETTLEBELL WINDMILL tutorial: demonstration video on the one arm KB Windmill exercise
Video taken from the channel: MSP Fitness
Before attempting the kettlebell windmill, you should be comfortable doing a hip-hinge exercise with good form. Learning proper hip-hinge techniques will help you to learn how to engage the core rather than the lower back when bending forward at the hips.Benefits of the Kettlebell Windmill; Below are three (3) kettlebell windmill variations that can be used by coaches and athletes to keep training varied and progressive. Arm Bar.Here are the basics of how the kettlebell windmill is performed with the kettlebell in the top hand.
Feet should be double hip width. Both feet pointing 45 degrees in one direction. Load the back heel pushing the hip out. Raise the rear hand keeping it straight.
Focus on the top hand.Kettlebell 90/90 Windmill. This is a variation of the windmill I created to add new moves to the CAVEMANROM suite of kettlebell exercises.This variation of the windmill is performed in the 90/90 hip position, which is an awesome stretch and a great progression for those who have mastered the bodyweight stretch.This advanced total-body move has a lot going for it.
Here, Don Saladino explains how to do the kettlebell windmill exercise and its strengthening benefits.Simple ways to include the kettlebell windmill: Superset with the get-up: get-up x 1+1 superset with windmill x 3+3, perform 2-5 supersets Simply add one to two sets of 3-5 reps each side after your get-ups.At Cressey Sports Performance, we utilize several kettlebell windmill variations. A while back, Eric covered the regular standing version HERE. Today, I’d like to cover the half kneeling position, as I think there are some technical elements that should be highlighted in order to get the most out of this exercise.
-Typically programed as a shoulder stability exercise, the kettlebell windmill is a total body exercise that will not only tax the shoulder’s resiliency, but the performer’s mobility in the.Start standing with your feet shoulder width apart, then turn them so they are pointing 45 degrees in the direction you are going to bend towards. Then you need to get your weight, be it a.Hold a kettlebell in front of your thighs with both hands, palms facing in. Stand with your feet hip-width apart, knees slightly bent.
Hinge at your hips and push your butt back as you lower your.The kettlebell windmill is a great kettlebell exercise to work on flexibility, mobility, and strength. You’re working on flexibility in the shoulders, thoracic (T-spine), hamstrings, and strength.Steve Cotter demonstrates how to perform the High Windmill kettlebell technique, 1 of over 220 available on the full Encyclopedia Of Kettlebell.6 Kettlebell Rows Variations.
All of the following kettlebell rowing exercises will strengthen your: rhomboids, trapezius, biceps, grip, core muscles and posterior shoulder muscles. Technique is very important with all these exercises so watch the included kettlebell videos to help you get your technique right.. Breathing throughout all these kettlebell exercises will be very similar, brace.Step 1: Standing with your feet forward and slightly wider than shoulder width apart, Clean and Press the kettlebell overhead. Stabilize the kettlebell in a locked out position, then turn your feet.
How to Do the Windmill Exercise Stand with your feet slightly wider than shoulder-width apart. Turn the toes of your left foot straight to the side at 90 degrees. Reach your right arm up to the ceiling and let your left hand hang down at your side.
List of related literature:
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| from Kettlebells For Dummies |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades |
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| from Complete Conditioning for Tennis |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
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| from Respiratory Muscle Training E-Book: Theory and Practice |
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| from Bodyweight Strength Training Anatomy |
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| from The Power of Internal Martial Arts and Chi: Combat and Energy Secrets of Ba Gua, Tai Chi, and Hsing-i |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
62 comments
Very good, I didn’t expect you to be that flexible, good tutorial
A really clear and structured tutorial. Good to find this quality. Watch me make a mess of it however!
Great tutorial. Had struggled with it until I saw your demo. Thanks.
Just look and learn much more about it from Unflexal workouts.
for what sports this is good? i just don’t like this exercise at all, only this particular, with a lot of antirotation exercises out there jaja
her different layers of make-up look like they are fighting each other to get off her face
Very nice video, excellent instruction, I’ve made this move a staple with all my clients over the past 5-6 years…
The Anyhow variation is my favourite and in my opinion most challenging and bang for your buck.
I bought instruction from Avasva and I build it very very cheap.
I wonder if he’s boning her. seems very familiar with her and their body language. Smoking body and blonde hair with great legs, can’t pass it up haha
Which muscle groups specifically are activated or should be focused on while performing this motion?
Great instructional video Mike! Where do you hold your seminars?
I Love the Anyhow Windmill! I am looking forward to the others you have shown! Such Control and physicalityBeautiful!
ROCK ON!!!
Like Rich James… She was orange..!!! Welcome to the china club..!!!!!
thanks for posting this..first vid ive been able to find that gave good instruction how to do this
i have a messed up rotator cuff and that arm won’t go far back enough for the second movement you showed
Girl, if you reading this, i just wanna say “bitch you fine as hell” and low key i know u like it when i call u that.love u, bye.
@silvermediastudio he clearly said it at the end of the clip
What am I working if it feels relatively easy and I’m not sure which muscles to further engage but I don’t have a heavy kettle bell? Thank you!
sorry it’s kinda hard to tell… but was your left knee slightly bent? I know you said straight on the right leg…
thanks for the tutorial…I felt like I was just not doing this exercise properly and I was not..I was comprising the back a little bit and it felt odd…thank you for the tips
Hi there, have you discovered Atomic Fat Loss? (look it up on google) You will learn about the crimes we commit against our bodies. With Atomic Fat Loss, you will discover how to burn up fat fast.
This exercise made me realise I have serious flexibility issues for this movement. Good stuff, thanks for uploading
Stop cutting from long to medium shot, one simple long shot will do!!
Oldie but goldie! Gonna keep this one as reference, I suck very badly at the windmills.
I am not a fan of small meals through out the day either as it makes on more inefficient at going to stored bodyfat for energy. I like eating less during the day via and a larger meal or meals at night. I like at least 6 hours in between each meal as that gives you 3 hours of going to stored BF for energy. WD is not a water fast, it is small meals during the day then a big one at night.
I already told you. even i was very sad since i workout well for abs but nothing was coming. Listen to this I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard. you can see it here bit.ly/1efNbpq?=drbcq
Awsome. Game changing ab strenghtning and hip stretching moves. Abs are burning like fire with just the 8kg kettlebell. Cant wait to see the results with the 24kg.
God bless you
yes i mean it. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Listen I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard. if you are serious go for it now bit.ly/11KGXvO?=omvtc
Man, i can see why Men’s Fitness UK called Mike the world’s leading kettlebell instructional expert. The level of detail in technique & approach is amazing.
Everything Steve Cotter does is trustworthy, he’s a true expert.
The kettlebells are the best. I love 99KettlebellWorkouts program, I’ve lost all my body fat and I feel awesome!!
@Monadami: Try it with a lighter weight, worked for me and I’ll work my way up
thanks had been doin swing,but this is so good thanks again
@TheBurningLion “Mid-section and lower body” is not very specific.
i have trouble with these as i cannot seem to bend over very far and i tend to start to lean towards my front leg (leg not under the bell)
Mike, off the subject but do you do intermentant fasting still?
sorry but a standard side bend, especially with a challenging weight, will definitely make the obliques, spinal erectors and rectus abs stronger. As a matter of fact, it and other variations have been used effectively by many athletes and lifters. i also have used it extremely effectively. It truly is incredible how many people make absolute comments like that while many others have been successful with the exercise. Are you aware that a side bend with both a heavy dumbbell, resistance band or barbell have been used by olympic level wrestlers and lifters for decades as has the prone side sit up? Other than that, good video.
Very good that you emphasize that the spine must be straight all the way and even that you should not go down all the way if the if the spine is not straight.
@kbexplorer thanks and good goal to work up to but not necessary to get all the benefits for the core, shoulders, etc.
This is a tough exercise for me feel uncomfortable at 6 foot 6 lots of hinging lol
Have played with these. The movement is great but I encourage everyone to start slowly w/ very modest weight or none at all, as I’m now hearing Mike suggest. The potential for injury is pretty high in my opinion, so be smart and practice form a lot before you get under load.
@danapointtrainer Yes, the leg that is opposite to the arm holding the high bell should be bent slightly.
the prime mover is the glute on the outside leg (right glute in this video). however, there is a lot of isometric work being done by the right shoulder and spinal erectors. and if you think it’s simple, see what your 1RM is. At 5’11” and 160lbs with an intermediate mastery of kettlebells, my 3RM with this style of windmill is a 36kg bell.
Andre, you consciously develop. On purpose, conscious, you feel it from inside grounded reasons, not neurotic external stimulus and “reasons”. It does feel different, even the mind muscle connection feels different and is of a higher quality, it’s more…”intelligent”. Your being will be more whole, more coherent and to borrow a too used word you make the approach more holistic. Psychically it is a agreement with your self instead if an adverserial relationship with yourself.
Unfortunately this is not a windmill. More of a side bend with an overhead isometric press.
Great video! The correction you give as she does the movement really helps me learn it better. Much more effective than a 15 second clip of someone doing it perfectly once. I subscribed.
Thanks Mike worked on this today at the gym without weights to work on the form.
For those that do bjj, judo, wrestling, these are great exercises to develop strength and mobility for hip throws.
Thanks mike, I know your right on partial fasting for performance. Could one modify or cycle such a food eating program as to keep the fat loss and insulin sensitivity ( such as small vegetarian meals and then a slightly larger one in the evening) sort of breaking the warrior diet philosophy YET keeping ATLEAST some of the benefits with the fat loss and insulin sensitivity? Or would it be optimal to keep frequent small meals
Nope not a fan of IF for performance. Has some merit for fat loss and helping improve insulin sensitive but not for optimal performance.
Thanks and I teach all over the world. Go to my website mikemahler dotcom for more info
Perfect body on her, but in the real world, chicks like her are high maintenance..
I know what you mean by “youtube university”. About six years ago I had windmills taught to me wrong by an RKC in my area and he’s on here doing them wrong. He had me pushing my hip out sideways so much that my weighted leg was at a crazy angle and my back/hip had no real support. After seeing your video I can do windmills again and know that I was closer to right than he was.Thanks
steve cotter is the bess, to me he is better than pavel, i will not say why just watch them like I do and find out.
This one is going up on my Herbivore Athletics blog too! January featured your Turkish Getups tutorial…this one is a great March installment! Thanks for the constant new material, Mahler! Hope to make it to one of your seminars soon. Come to the SF Bay Area! @HerbivoreAthlet
just getting into kettlebells, very excited about it, its fun. i was just watching a few vids to help me work on form for this exercise, this one explains it very good. feel like i got it after watching this. subscribed. guy explained it very well.
@thetornprince138 get to one of my seminars and you will learn how to do it properly
There are many components to remedies for losing weight. One resource I discovered that successfully combines these is the Bell train blueprint (check it out on google) definately the best plan that I’ve heard of. Check out all the awesome information.
jakked my back up doing this one wrong. Went to this video and it was smooth sailing. I was putting the kettlebell directly to my side instead of slightly behind. Makes ALL the difference!!!
Great tips Mike.
People might end up having the non-weighted leg bent as a crutch if the get into the habit of doing so.
I think they should always have a straight leg and go down as far as they can with the straight leg, even if that means they do not touch the ground. Eventually their flexibility/mobility will increase and they can get to the floor. Just my $0.02CND.:-)