How to Do
How to Do Windmill with a Medicine Ball
The windmill with a medicine ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the windmill with a medicine ball.
Beginning
Beginning Windmill with a Medicine Ball
1. Begin by spreading your feet somewhat wider than hip distance apart. Toes can be rotated slightly outward to increase range of motion.
2. With your right hand, grip the kettlebell and stretch your right arm over your head. The palm of your right hand should be facing forward.
3. Extend your left arm forward, palm facing forward, in front of your left thigh. Your arms may resemble the two arms of a windmill in this stance.
Movement
Windmill with a Medicine Ball Movement
1. Lower the upper body to the left side, hinging at the hips. While sliding down at the front of your left leg toward your foot, your left hand will remain facing forward. Maintain a stable right arm that is fully stretched overhead.
2. Your torso will be tipped to the left yet slightly turned to the right in the lowest position (with the left hand near to the left foot). You should feel some weight shift into your right hip if you execute it correctly.
3. Reverse the movement by elevating the body and maintaining a strong, straight spine. Maintain a consistent weight distribution over the right shoulder.
4. Return to the starting point and repeat the process all over again.
Benefits
Windmill with a Medicine Ball Benefits
Greater core strength, improved hip-hinging abilities, increased hamstring flexibility, improved shoulder stability, reduced back discomfort, strengthened glutes, and improved upper-lower body separation are just a few of the benefits.
Exercise Aliases
Windmill Medicine Ball, Kettlebell Windmill Exercise, Windmill Medicine Ball Slam.
