Kettlebell Windmill: This exercise allows hinging of the hip on one leg (the hip…

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Kettlebell Windmill: This exercise allows hinging of the hip on one leg (the hip that you sit on as you bring your torso forward). The same hip moves into internal rotation and flexion allowing a good stretch on the glutes. With resistance like the kettlebell, it allows for a good eccentric contraction of the glutes. The raised arm holding the weight promotes shoulder stability with a close kinematic chain path(extremity is stable while the body moves). As the body descend, the shoulder joint assumes external rotation to keep the arm perpendicular to the ground activating the rotator cuff and other muscles to stabilize the shoulder. The core is the main area targeted by this exercise, mainly the back and obliques. The core co-contracts to keep the body in place all throughout the process. I honestly love this exercise because I can combine it with other routines not just the core, sometimes with the warm up or even with HIIT workout.

 

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