• physiomorgan

The Perfect KB Windmill

OK Windmill’s might just be one of my absolute favorite exercises out there! There is so much tucked into this one little exercise that you get a great bang for your buck!


This is definitely one of the more complex movements as we move through a couple different planes, which is why it is so important to get that technique down before you load it up!




So how do you do the perfect windmill?

1| Feet shoulder width apart

2| Turn the foot opposite of the arm reaching up out a little bit (about 45 degrees)

3| Allow your hips to push out to the side with the arm reaching up (shifting your weight more onto that leg)

4| Let the opposite knee bend slightly as you reach down to the bottom of the movement

5| Keep your eyes on that hand reaching up

6| Keep that spine neutral and hinge at your hips

7| Only go down as far as your body allows (go slow & maintain control)


Practice this one with just your body weight until you get the flow of the movement (fun tip - try just to balance a shoe on your hand as you go through the movement). Once it feels good, then try adding in some light weight.


Enjoy the burn!


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