Dumbbell Windmill

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Instructions Preparation Raise dumbbell over head. Stand with left arm fully extended upward supporting kettlebell and right arm out extended out to side. Stand with legs far apart with feet angled slightly out to the sides. Execution Bend over to right side with knees straight. Reach toward toes of left foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch left foot. Raise back up to original position maintaining balance of dumbbell over head above left shoulder. Repeat. Continue movement on opposite side. Comments Exercises emphasises load balance, shoulder mobility, and hamstring flexibility. Also see Kettlebell Windmill.

Classification  Utility: Specialized  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Hip Extension Spine (Thoracic, Lumbar) Rotation Static Shoulder Flexion (upper position) Abduction (mid position) Transverse Extension (lower position) Scapula & Clavicle Upward Rotation (upper position) Protraction (lower position) Spine (Thoracic, Lumbar) Extension