Step Behind Rotational Medicine Ball Throw Exercise - How To Video & Tips
Try this exercise
Obliques
Kettlebell
Intermediate
Rotation
Shoulders, Glutes, Abs
The kettlebell windmill builds core stability and shoulder mobility. It strengthens your obliques while improving flexibility in your hips and thoracic spine.
1. Hold a kettlebell overhead in your right hand with arm fully extended and locked out straight. 2. Turn your left foot out 45 degrees and shift your weight to your right hip while keeping the kettlebell windmill overhead. 3. Hinge at your hip and reach your left hand toward your left foot while keeping your right arm straight up. 4. Go down slowly until you feel a good stretch in your hamstring, keeping your eyes on the kettlebell windmill weight above. 5. Drive through your right hip to return to the starting position and repeat for desired reps before switching sides.
• Keep your arm locked straight overhead throughout the entire kettlebell windmill movement - never let it bend or drift forward. • Move slowly and control the descent - this isn't a race and rushing kills the benefits of the exercise. • Keep your chest open and shoulders pulled back during the kettlebell windmill to maintain proper spine alignment. • Focus on hinging at your hip, not rounding your back - imagine pushing your hip out to the side as you descend.
• Bending the overhead arm during the kettlebell windmill - this puts your shoulder at risk and reduces the stability challenge. • Moving too fast and losing control - the kettlebell windmill needs slow, controlled movement to be effective and safe. • Rounding the back instead of hinging at the hip - this puts stress on your spine and misses the point of the exercise.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your obliques 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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