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Kettlebell Windmill

Pavel.Kosenkov

Level 5 Valued Member
Guys, what does the windmil train?
It would be nice if we will be more specific: not just "mobility" and "stability".
What is the prime mover, what is being strengthened, what is being stretched.
Where and why should it be used?
How should it be programmed?

I would appreciate your input.
 
@Pavel.Kosenkov, there is more than one way to do a windmill - some of these ways are currently taught at StrongFirst, some used to be but no longer are (the StrongFirst versions aren't all that different from one another, IMO), and there is a yoga version that's different from both of those.

I believe we can say that all of them train thoracic spine mobility, spinal rotation and depending on the way you're doing it, hip mobility, stretching of all three glute muscles and the piriformis (the latter for some people more than others because, if my meager knowledge of anatomy serves me correctly, not everyone's piriformis runs in exactly the same way), stretching of the hamstrings, and also certainly shoulder mobility.

@Brett Jones?

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@Steve Freides , thank you very much. I appreciate the answer.

My interest was practical: after a back injury in July, swings challenge my back around QL muscles. Both sides. Before - it was never the case, and I was swinging almost daily for a year. OASW is more challenging than TASW.
I was looking for a way to get back into saddle. So far I have figured that one hand deadlift helps. And cleans. I was wondering about windmills, to strengthen my back around my pelvis.
 
Variations in stance probably matter a lot w. windmills, but I've found (w. the way I stand) that the internal hip rotation and t-spine mobility go a long way to making trunk/upper body rotation range of motion improve. It wasn't ever (and probably never will be) a matter of loading and programming for me - it was (and probably always will be) a "for God's sake, just keep it in the rotation"-exercise.
 
I've done a lot of kettlebell windmills in the past, but these days I only regularly do Dan John's version with a stick (I use a PVC pipe). You can do this with a narrower stance or a wider stance, and you play around with the balance of weight between the front and back leg.

Brett's article specifies a narrow stance, keeping 70% of your weight on the back leg, and keeping the back hip lifted. I usually use this as a starting point, but I also move around in the bottom position, softening and straightening the back leg and shifting my weight back and forth between my feet, finding room to get deeper into the hinge, more like you would in a bent press. So keeping the weight on the back leg is just one position that I explore, not a strict rule to follow.

With the stick I also explore different positions of holding the stick, varying my grip with, how low I have the stick on or behind my shoulders, and whether I am pushing my elbows forward, which helps to open up my chest and shoulders. While I'm at it with the stick I usually also do some dislocates and few other stretches with the stick. There's a ton of stuff you can do with a stick, and there are even companies that sell special mobility sticks.

I sometimes do stuff like this as a warmup, sometimes as separate mobility work, and sometimes as a quick break from sitting and working at a desk.

Here's Dan John's demo with the stick:


Here's a video of a related rotational move they call the "slap shot" from a company that sells mobility sticks and has lots of videos with different moves:
 
Here's a video of a related rotational move they call the "slap shot" from a company that sells mobility sticks and has lots of videos with different moves:
That looks awesome. Now I want some Mobility Sticks. Haha. I will try this with my PVC pipe and see if that works.
 
Kettlebell Windmill 101 | StrongFirst

This provides some information on the Windmill.
Remind me not to forget about this article again.

:)

Great stuff, Brett.

@Pavel.Kosenkov, one cue I have found helpful in my own windmill practice is: think about pointing my hips to the floor and my chest to the side. I have a laterally herniated L4 – L5 disc and cannot tolerate lumbar rotation to the right. This cue helps me execute the movement on my right side without putting pressure on the nerve that’s affected by my herniated disc. (@Brett Jones, IDK but perhaps this is a useful cue for others.)

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I have not been able to do a Windmill or Bent Press do to lack of thoricis spine mobility. In the standing position I can't get the Kettlebell and elbow behind my back. Therefore when I corkscrew down my arm goes out the side.
Anyway, a Heavy Club or Clubbell Sheild Cast make my back feel great. And although it looks like a shoulder movement, its the twisting of the spine to initiate the move that is magic. Look into "spinal engine theory".
 
I have not been able to do a Windmill or Bent Press do to lack of thoricis spine mobility. In the standing position I can't get the Kettlebell and elbow behind my back. Therefore when I corkscrew down my arm goes out the side.
I have pretty poor thoracic mobility but I manage a windmill with good hip mobility. Cheating in a way ...

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I have pretty poor thoracic mobility but I manage a windmill with good hip mobility. Cheating in a way ...

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Could I see a picture in the TOP position & Bottom position, or else a video? Because I would love to do them and even more so the Bent Press. So I would like to see your cheat method. thanks.
 
Could I see a picture in the TOP position & Bottom position, or else a video? Because I would love to do them and even more so the Bent Press. So I would like to see your cheat method. thanks.
I would recommend working on the t-spine mobility first—crocodile breathing, rib grab, brettzel etc.....
 
Same here. More like one year and a half experience and a lot of rib pull / brettzel ;)
But the gain is stable and now I just need 2 sets of 10-20 sec of bretzel to perform the bent press correctly.
 
Could I see a picture in the TOP position & Bottom position, or else a video? Because I would love to do them and even more so the Bent Press. So I would like to see your cheat method. thanks.
You could look into the forced relaxation videos they have some pretty good ways to unlock your body. With enough coaching I'm sure you could get there. Most people try to just bend over and press the weight and it doesn't get the body in the correct position to do a proper bent press.
 
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