Windmills (two-arm)
Bodyweight Strength - The Two Handed Windmill is a tremendous bodyweight strength exercise that provides balance, strength, core stability (bigtime), and flexibility. It is rarely used and yet has tremendous capability.
It is essentially performed exactly like one handed Windmills except that in this version you will hold a dumbbell or a kettlebell in both hands rather than just in one hand. The bottom hand that reaches towards the big tow as you go through the range of motion will simply hold a weight rather than being an empty hand.
You will find that if you have decent flexibility you will need to use a dumbbell in this bottom hand because a kettlebell will hit the floor long before you reach the limit of your flexibility on the downward part of the motion. If your flexibility develops even further (to the point that the dumbbell hits the ground during the motion) then you will need to place your feet on two slightly elevated platforms with the ground to the inside of your feet being lower so that you have more room to stretch so that the dumbbell doesn't hit the ground during the exercise.
Other than these aspects mentioned above, the two handed Windmill will be performed exactly like the one handed Windmill so refer to that exercise description for all of the other precise technique aspects of this exercise.
Because of the extra weight in the bottom hand, the two handed Windmill will work the hamstring muscles and core muscles much more intensely than the one-handed version. This increased core stability will results in improvement in many other bodyweight strength exercises that require intense core stability and strength.
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
It is essentially performed exactly like one handed Windmills except that in this version you will hold a dumbbell or a kettlebell in both hands rather than just in one hand. The bottom hand that reaches towards the big tow as you go through the range of motion will simply hold a weight rather than being an empty hand.
You will find that if you have decent flexibility you will need to use a dumbbell in this bottom hand because a kettlebell will hit the floor long before you reach the limit of your flexibility on the downward part of the motion. If your flexibility develops even further (to the point that the dumbbell hits the ground during the motion) then you will need to place your feet on two slightly elevated platforms with the ground to the inside of your feet being lower so that you have more room to stretch so that the dumbbell doesn't hit the ground during the exercise.
Other than these aspects mentioned above, the two handed Windmill will be performed exactly like the one handed Windmill so refer to that exercise description for all of the other precise technique aspects of this exercise.
Because of the extra weight in the bottom hand, the two handed Windmill will work the hamstring muscles and core muscles much more intensely than the one-handed version. This increased core stability will results in improvement in many other bodyweight strength exercises that require intense core stability and strength.
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