Half Kneeling Windmill

At MTS, we are always looking for quality, dynamic and versatile movements. Exercises that stretch an athlete’s limits of mobility, stability, strength, and motor control reign supreme when we look at exercise selection. This holds true with every athlete that we work with, whether they are returning after a surgery, looking to prevent a surgery, or hoping to increase their athletic performance.

The 1/2 kneeling windmill is a movement that fits everything that we are looking for. It challenges shoulder, hip and trunk stability while pushing hip and thoracic spine to its limits. We can use it to improve stability, mobility, or simply repattern and retrain neurological patterns as part of their corrective exercise regimen. If you aren’t using the 1/2 kneeling windmill, you better start NOW!

In this video, we will discuss the basics of the windmill. In later videos in this series, look for challenging variations to this movement.

In Part 1 of our 3 part series on the 1/2 Kneeling Windmill, we discussed the basics of this great movement that challenges both mobility and stability. In Part 2, we see how we can challenge a more advanced athlete by modifying their foot position and stance. Explore this very versatile and powerful movement…

To wrap up our series on the 1/2 Kneeling Windmill, I want to demonstrate some advanced techniques. In part 2, we discussed moving the foot position to challenge mobility (along with stability). In part 3, we are showing how we can use the same positions and techniques and change the dynamic of the movement by using an Ultimate Sandbag instead of a Kettlebell.

Many of you know that I am a huge fan of both implements for a number of reasons. What I have found lately is that if I want to change up a movement that is traditionally thought of as a kettlebell movement, I can do it easily by using the suitcase handle of the Ultimate Sandbag. Because of the dimension, load, and instability of the Ultimate Sandbag, it makes a movement much more challenging with regards to stability compared to a kettlebell.

This holds true in a number of movements, but especially when pressed overhead, such as in a windmill. Enjoy another challenging movement as a means to progressing your clients or athletes. This is challenging, though, so make sure you follow a good progression up to it.