Low Windmill

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