Dumbbell Windmill

Classification

Utility:	Specialized
Mechanics:	Compound
Force:	Push

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

Exercise emphasizes load balance, shoulder mobility, and hamstring flexibility. Also see Kettlebell Windmill.

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
  • Lateral Flexion