How To Do A Kettlebell Half Kneeling Windmill Press | FREE Shoulder Growth Guide

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In today’s video, Aaron and Joseph from Hyperthrive Athletics join us to talk about how to to do a kettlebell half kneeling windmill press. The great thing about this exercise is you can use this to help strengthen your shoulder girdle and promote better posture if you have rounded shoulders. Try this exercise out with a light amount of resistance (maybe no weight) as you learn this movement and let us know how you like it!

Exercise 1:36
- Drop down into half kneeling position
- Bring front knee 90° to your side
- Raise kettlebell(KB) straight up above shoulder
- Use same side as knee to your side
- Keep eyes on KB at all times
- Sit hips back towards heel
- Bring opposite hand straight down in front
- Following the line of shin
- Rotate chest/upper body toward side knee
- “Show that logo to the knee”
- “Stack” weight of KB from hand through shoulder to other hand

Programming
- Keep reps low
- 2-3 Sets/rounds
- 3-6 reps

Benefits
- Strengthens shoulder blade range of motion
- Improves Scapular mobility

Common Mistakes 3:30
- Keep eyes on KB at all times
- Do not take eyes off KB for your safety
- Keep hand in line with and in front of shin
- Not behind or to your side
- Rotate upper body towards side knee best you can
- This helps “stack” the weight through your shoulders

Thank you to Aaron and Joseph for filming this video, check out their instagram here!
Aaron

Joseph

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[wanakaparagliding]

Thanks, that was a terrific presentation and demonstration. You've helped me a lot. Keep up the great work.

[jeffgreen]

Excellent demonstration.. thanks so much!!

[bailey]

Kettlebells are going to become a part of my exercise routine in the near future. I'm taking a break from working out for a week or so.

[dennisdidomenico]

great video how many reps and sets? How often do this exercise? Just shoulder day?

[jacac]

This exercise was doing marbles for my shoulders... until I started having problems with my it band syndrome. Obviously, the IT band problem didn't start from doing this, but once it was there, it affected the exercise. Now I finished ten sessions with the physiotherapist, my it band is much better and I restarted with this, but I would still like to know if there are some tips or ways to make this exercise a bit kinder to the hips. Thanks!

[avrymons]

Hey! Are get ups some kind of progression to this or are they the same as windmills?

[Msamir]

Can you put photo steps for this exercise?

[strongtrucker]

I have no access to kettlebells can this be done with a dumbbell?

[alexispursell]

What type of weight should be used? Light or semi challenging?

[googleprofile]

What if your gym doesn't have kettle bells? Can you use dumbbells?

[wethenorth]

The Russians have been using kettlebells for decades. Here in the West we don’t appreciate those canon balls as much. They’re (kettlebells) amazing and versatile.