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Exercise Benefits With Proper Form & Technique

Low Windmill

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Human
muscles:Rectus AbdominisMuscle, ObliquesMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, GlutesMuscle
required:Dumbbell or Kettlebell
fitness level:Normal
exercise type:Strength
Variations available (3)
Starting PositionExecution

General And Specifics

  • the execution of this exercise is a bit easier than the Windmill
  • it strengthens the core and improves the flexibility of the hip and the spine

Starting Position

  • grasp a dumbbell or kettlebell with one hand
  • if you have the weight in the right hand, turn the feet 30-45 degrees to the right
  • stretch the free arm to the ceiling
  • slightly bend the knees for a better stability
  • hold the back upright during the execution, this prevents injuries
  • the sight follows the upper hand

Correct Execution

  • bend the upper body forward until your tool almost touches the ground
  • simultaneously, turn the right side or the torso to the feet
  • your bottom is pushed back to the other side
  • your sight still follows the upper hand, the free arm always points to the ceiling
  • the arm, which holds the weight always is hanging down
  • brace the glutes, stretch the hip and come back to the starting position
  • do this repeatedly on one side
  • switch sides and do the same with the other side