Windmills (one-arm)
Bodyweight Strength - Windmills are an excellent bodyweight strength exercise that can initially be performed with bodyweight only and then add weight after the bodyweight version is mastered.
Before attempting this exercise we highly recommend that you fully master Straight Leg Good Mornings, Bent Knee Good Mornings, Stiff Leg Deadlifts, 45 Degree Hyperextensions, Horizontal Hyperextensions, Weight Crunches, Plank, Hanging Knee Raises, Reverse Crunches, and Split Squats.
In order to perform Windmills correctly you will need to have thoroughly mastered the technique principles which are detailed in the Straight Leg Good Mornings exercise description and which are utilized on all of the other hip extension movements. The Windmill is more difficult than these other hip extension movement because it involves rotating the torso whereas the other exercises include no rotational aspect.
The lower back is most vulnerable when bending over and rotating at the same time and so it is crucial that the performance of this exercise be perfect. There is no room for error. We highly recommend that you spend several months performing the other hip extension exercises until all of the technique aspects explained in the Good Morning exercise description become so natural that your automatically perform them perfectly without even having to think about it. The reason is that when you add in the rotational aspect of the Windmill you are adding another challenge that requires your full focus on it. You must already have the firm foundation of proper hip movement for you to build from as you add in the rotational component of this exercise. We highly recommend that you utilize a well qualified bodyweight strength coach that can help you decide when you are ready to attempt this exercise and who can also observe and instruct you properly as you tackle the challenge of the One Handed Windmill.
All the foregoing warnings being said...the mastery of a rotational hip extension exercise is extremely functional and can help prevent a host of potential injuries from occurring in real life. Once you have properly trained the motor pattern and strength of a hip extension movement with a rotation involved, your body will have the proper habits and abilities ingrained and those will come in very handy when you need them in real life.
The reality is that in real life we do bend at the waist and rotate. That is a natural motion and one in which we all engage much more often than we may realize. By training our ability to do so properly, we can increase our strength, correct our movement habits, increase our flexibility, and increase our body-awareness so that an injury is much less likely to occur. Loading fertilizer in the back of your car, picking up your toddler from their car seat while you are holding a bag in your other hand, helping a friend move a piece of furniture and having to make an awkward turn around a corner in the hallway. These are real life situations and we all face some variation of them or some like them on a semi-regular basis. We may as well prepare ourselves through wise training rather than leave ourselves exposed to improper movement, inflexibility, and lack of useful bodyweight strength. The potential good that training the Windmill exercise properly can bring is tremendous and this exercise is highly underutilized.
To perform the exercise with your right hand, place a dumbbell or a kettlebell in your right hand ( at first you will do this without a weight until you master the basic movement) and put your hand in the air. Face the palm of your hand away from you (to the side) and make sure that your elbow and shoulder are completely extended and locked out fully.
Point your left foot out to your left and point your right foot at about a 45 degree angle towards the left (not facing straight ahead of you, but not facing directly to your left...just right in between those two positions). Look at the weight in your right hand and begin to push your right hip out and back (the the same way as you would when performing a Good Morning except that you're only pushing the right hip out this time rather than pushing them both straight back). Continue pushing the hip back until your left hamstring feels the beginning of a stretch. At that point, tighten your core, flex your hamstrings and glutes, and drive your hips back under you to the starting position. Keep the weight in your right hand straight up the air with your elbow and shoulder locked out straight throughout the entire movement and keep you eyes fixed on the weight the entire time. The angle between your arm and your torso will change during the exercise as your torso gets lower and lower but keep the arm perfectly straight, always trying to keep it completely vertical during the exercise.
As you move down through the exercise, your left arm should reach straight down below your and aim towards the inside of your left foot. You do not need to touch the foot. Work within your own flexible range of motion and DO NOT round your back. It is very easy to accidentally round your back instead of keeping it straight and keeping the pivot point of your movement sharply in your hips. As you get more flexible your will find that your hand will reach your foot and then beyond. When your flexibility gets to this point you can simply bend your arm to allow more range of motion. Again, do not rush this process of increasing your flexibility. You body will steadily gain flexibility on its own if you will simply work within its current safe flexible limits. Do not attempt to force it further. Focus on proper technique and when you feel the hamstring stretch, do not not attempt to go lower.
After you have performed the target number of reps with the right arm, do the same thing with the left arm and simply do everything in the opposite direction.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
Before attempting this exercise we highly recommend that you fully master Straight Leg Good Mornings, Bent Knee Good Mornings, Stiff Leg Deadlifts, 45 Degree Hyperextensions, Horizontal Hyperextensions, Weight Crunches, Plank, Hanging Knee Raises, Reverse Crunches, and Split Squats.
In order to perform Windmills correctly you will need to have thoroughly mastered the technique principles which are detailed in the Straight Leg Good Mornings exercise description and which are utilized on all of the other hip extension movements. The Windmill is more difficult than these other hip extension movement because it involves rotating the torso whereas the other exercises include no rotational aspect.
The lower back is most vulnerable when bending over and rotating at the same time and so it is crucial that the performance of this exercise be perfect. There is no room for error. We highly recommend that you spend several months performing the other hip extension exercises until all of the technique aspects explained in the Good Morning exercise description become so natural that your automatically perform them perfectly without even having to think about it. The reason is that when you add in the rotational aspect of the Windmill you are adding another challenge that requires your full focus on it. You must already have the firm foundation of proper hip movement for you to build from as you add in the rotational component of this exercise. We highly recommend that you utilize a well qualified bodyweight strength coach that can help you decide when you are ready to attempt this exercise and who can also observe and instruct you properly as you tackle the challenge of the One Handed Windmill.
All the foregoing warnings being said...the mastery of a rotational hip extension exercise is extremely functional and can help prevent a host of potential injuries from occurring in real life. Once you have properly trained the motor pattern and strength of a hip extension movement with a rotation involved, your body will have the proper habits and abilities ingrained and those will come in very handy when you need them in real life.
The reality is that in real life we do bend at the waist and rotate. That is a natural motion and one in which we all engage much more often than we may realize. By training our ability to do so properly, we can increase our strength, correct our movement habits, increase our flexibility, and increase our body-awareness so that an injury is much less likely to occur. Loading fertilizer in the back of your car, picking up your toddler from their car seat while you are holding a bag in your other hand, helping a friend move a piece of furniture and having to make an awkward turn around a corner in the hallway. These are real life situations and we all face some variation of them or some like them on a semi-regular basis. We may as well prepare ourselves through wise training rather than leave ourselves exposed to improper movement, inflexibility, and lack of useful bodyweight strength. The potential good that training the Windmill exercise properly can bring is tremendous and this exercise is highly underutilized.
To perform the exercise with your right hand, place a dumbbell or a kettlebell in your right hand ( at first you will do this without a weight until you master the basic movement) and put your hand in the air. Face the palm of your hand away from you (to the side) and make sure that your elbow and shoulder are completely extended and locked out fully.
Point your left foot out to your left and point your right foot at about a 45 degree angle towards the left (not facing straight ahead of you, but not facing directly to your left...just right in between those two positions). Look at the weight in your right hand and begin to push your right hip out and back (the the same way as you would when performing a Good Morning except that you're only pushing the right hip out this time rather than pushing them both straight back). Continue pushing the hip back until your left hamstring feels the beginning of a stretch. At that point, tighten your core, flex your hamstrings and glutes, and drive your hips back under you to the starting position. Keep the weight in your right hand straight up the air with your elbow and shoulder locked out straight throughout the entire movement and keep you eyes fixed on the weight the entire time. The angle between your arm and your torso will change during the exercise as your torso gets lower and lower but keep the arm perfectly straight, always trying to keep it completely vertical during the exercise.
As you move down through the exercise, your left arm should reach straight down below your and aim towards the inside of your left foot. You do not need to touch the foot. Work within your own flexible range of motion and DO NOT round your back. It is very easy to accidentally round your back instead of keeping it straight and keeping the pivot point of your movement sharply in your hips. As you get more flexible your will find that your hand will reach your foot and then beyond. When your flexibility gets to this point you can simply bend your arm to allow more range of motion. Again, do not rush this process of increasing your flexibility. You body will steadily gain flexibility on its own if you will simply work within its current safe flexible limits. Do not attempt to force it further. Focus on proper technique and when you feel the hamstring stretch, do not not attempt to go lower.
After you have performed the target number of reps with the right arm, do the same thing with the left arm and simply do everything in the opposite direction.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com