It takes a little while to learn the form properly and get through the beginning adaptations the body has to make to properly perform the windmill safely. But once you get past that beginner stage and can start adding weight, the benefits of these really start to show. Honestly anything over 16kg usually starts to noticeably strengthen the core, before that it's mostly about developing the mobility.
This channel is the much needed catalyst of a much Much needed seismic shift, from injured/ill/depressed and procrastinating lifestyle, back to a determined, progressive and positive routine; to get back to a simple (to start with) but optimistic and ‘something, every day’ routine! Thank you!!!
I have a broken lumbar vertebrae and crossed these off my list when I started doing kettlebell exercises five months ago, thinking it was too risky for me. And at that point, it probably was! I was deconditioned and simply not ready or able to stabilize everything needed for this exercise. I finally feel strong enough for these and OMG they are exactly what my back needs now! Amazing for building lateral stability, and they hit my hams and glutes in a secondary way I haven’t experienced before. My 5lb kettlebell gets to feel useful again, too 😂 going slow into and out of these makes my lower back feel alive again after years of minimizing movement from fear of pain. Seriously great. I know all spines are different but consider this move and maybe test it with bodyweight first ❤
The important part in the very beginning is making sure you have the mobility to do it with good form. If this is you, you will want to do it with light weight (10-20lbs) and start with slow, controlled sets in rep ranges of 10-12 on each side. Do this 2-3 times a week until the body makes these initial adjustments. After the mobility is in place and you can do this with good form you can start to progress these as you would other lifts. I've seen these done with up to 90lbs with good effect before. Though if you want to life heavier than that weight you will probably need to advance to bent presses. Which is kinda like the powerlifting variation of windmills.
????? it's a hinge . work on your hinging range and endurance in that position as well as hamstring and calf flexibility . good warmup and some foam/ball rolling into tight areas right before you start your sets 👍👌
Depends on the person. For some people this can be aggravating on the lumbar, though it's just as often healing for it. For me the weighted stretch didn't feel good the first week, but after that all discomfort went away. Now I can do pretty heavy weight on it and it and my core and spine feel solid, strong and mobile.
@@moversodyssey I'm glad it works for you, and many others will feel the same. That's why I think each person needs to decide depending on their situation. It's not a one size fits all movement.
@@farstrider79 True, but no movement is. It goes without saying. The most offending exercise for me is curtsy lunges. No matter how mindful I perform them it destroys my old surgery knee. But they are a great exercise for most people, and I would recommend almost anyone try them at least once to see how their body feels.
As someone who does them with a 48kg kettlebell. I can easily say that this is one of the best exercises there is.
It takes a little while to learn the form properly and get through the beginning adaptations the body has to make to properly perform the windmill safely. But once you get past that beginner stage and can start adding weight, the benefits of these really start to show. Honestly anything over 16kg usually starts to noticeably strengthen the core, before that it's mostly about developing the mobility.
@@moversodyssey I do dragon flag and suitcase carry for core
This channel is the much needed catalyst of a much Much needed seismic shift, from injured/ill/depressed and procrastinating lifestyle, back to a determined, progressive and positive routine; to get back to a simple (to start with) but optimistic and ‘something, every day’ routine!
Thank you!!!
Really enjoy these shorts man. Keep it up
I have a broken lumbar vertebrae and crossed these off my list when I started doing kettlebell exercises five months ago, thinking it was too risky for me. And at that point, it probably was! I was deconditioned and simply not ready or able to stabilize everything needed for this exercise.
I finally feel strong enough for these and OMG they are exactly what my back needs now! Amazing for building lateral stability, and they hit my hams and glutes in a secondary way I haven’t experienced before. My 5lb kettlebell gets to feel useful again, too 😂 going slow into and out of these makes my lower back feel alive again after years of minimizing movement from fear of pain. Seriously great. I know all spines are different but consider this move and maybe test it with bodyweight first ❤
Really good stuff. Keep it up bro!
Oooh that felt good
Bro make a video on hand stand push up video
Can you make a video of height
for windmills, what's a good routine for beginners?
The important part in the very beginning is making sure you have the mobility to do it with good form. If this is you, you will want to do it with light weight (10-20lbs) and start with slow, controlled sets in rep ranges of 10-12 on each side. Do this 2-3 times a week until the body makes these initial adjustments.
After the mobility is in place and you can do this with good form you can start to progress these as you would other lifts. I've seen these done with up to 90lbs with good effect before. Though if you want to life heavier than that weight you will probably need to advance to bent presses. Which is kinda like the powerlifting variation of windmills.
Doktor...
Can this be done with a dumbbell if you don’t have a kettlebell?
Yes, but be careful.
I can't do this just yet, I need to 1st reach mah toes without curving my back too much, only when I can do that is when I can do this
????? it's a hinge . work on your hinging range and endurance in that position as well as hamstring and calf flexibility . good warmup and some foam/ball rolling into tight areas right before you start your sets 👍👌
You need to decide if the reward is worth the risk on this exercise. For me, the equation doesnt balance.
Depends on the person. For some people this can be aggravating on the lumbar, though it's just as often healing for it. For me the weighted stretch didn't feel good the first week, but after that all discomfort went away. Now I can do pretty heavy weight on it and it and my core and spine feel solid, strong and mobile.
@@moversodyssey I'm glad it works for you, and many others will feel the same. That's why I think each person needs to decide depending on their situation. It's not a one size fits all movement.
@@farstrider79 True, but no movement is. It goes without saying. The most offending exercise for me is curtsy lunges. No matter how mindful I perform them it destroys my old surgery knee. But they are a great exercise for most people, and I would recommend almost anyone try them at least once to see how their body feels.