kettlebell

The Kettlebell Windmill

Among the vast array of movements one can perform with a Kettlebell, a personal favorite of mine is the kettlebell windmill.  It is, however, frequently misunderstood and performed incorrectly by many.  This is likely due to a lack of understanding about the purpose of the exercise as well as how to load it properly.  Special attention to the details and technical nuances of this exercise is key to ensuring it can be implemented safely and effectively.

What Is It?

Kettlebell Windmill

Kettlebell expert and StrongFirst director of education, Brett Jones, classifies the kettlebell windmill as “A loaded stretch and strengthening exercise” which I find to be an excellent description.  As previously mentioned, most individuals struggle to wrap their heads around this movement because they aren't exactly sure what its function is or where it belongs in a program. 

To elaborate, the primary area where the “stretch” should be felt is in and around the hip area which is the primary driver of the entire movement, if done correctly.  An additional stretch can be felt in the hamstrings and chest as well depending on one’s current mobility status.  Mobility through the thoracic spine is also critical to ensure one can rotate their upper body through the movement effectively, although no traditional “stretch” will likely be felt in that area. 

One could argue that this movement is a full-body strengthening exercise, but the primary emphasis is placed on both the core and shoulder/scapular joint.  To perform this movement effectively, the scapula must remain packed while keeping the arm straight so that it divides the middle axis of the body.  The core keeps the postural integrity of the back intact while also allowing the hips to remain slightly hinged.  Upper body strength also plays a role, as it is what gets the weight overhead in the first place and holds it there throughout the movement.

How To Perform   

1.)   Much like building a house, this movement starts from the bottom up, specifically the stance.  A common mistake I see most people make on this movement is assuming a stance that is too wide which ultimately does not allow for the hips to move properly.  The feet should ideally be hip-width apart, and certainly no great than shoulder-width apart.  A slight angle should be taken such that feet are about a quarter turn or angled outward at 45 degrees. 

2.)   Next, the weight is pressed overhead while the core is braced appropriately.  This means no flaring of the rib cage or sucking the belly in, but instead breathing diaphragmatically and bracing appropriately. 

 3.)   You are now ready for what Brett calls the “shift and lift”, a term he coined that I find rather useful in coaching this movement.  The hip that is under the weight shifts back and up at approximately a 45-degree angle, which aids in that leg getting vertical.  The weight distribution should be about 70% on the back leg and 30% on the front leg while the rear heel stays completely flat.  A slight or soft knee bend is advised on the front leg as well so that the hip is more freely able to move, and no strain is placed on that leg itself.  An excellent representation of the “shift and lift” is pictured in Figures 1 and 2 below.  Figure 1 represents the beginning of the movement noted by a symmetrical stance, and Figure 2 represents the shifting of the hips where the rear leg is now vertical and the front leg is at a greater angle. 

Visual adapted from Brett Jones, StrongFirst.com

While the hip shift and lift occur, the upper body must extend in a straight line of the hip, ultimately falling into the same 45-degree angle as it parallels the hip.  Thoracic mobility is key here because the upper body will rotate as the shift occurs so that the arm holding the weight is vertical.  There must be no lateral flexion of the spine here so that stress is not placed on the lumbar spine in any fashion. 

 4.)   Lastly, as the hip shift and lift continue, the free arm should reach towards the inside heel of the front leg, touching the ground if your mobility and execution of the movement are up to par.  Touching the ground does not have to be the primary emphasis of the movement but maintaining control throughout the movement at an increased range of motion will likely provide greater benefits.  Ensure that you maintain the proper weight distribution throughout the entire movement, (70-30), and do not allow any flexion of the spine in any direction.

Where does it belong in a program?

Once you understand the proper execution of this movement, it can still be slightly confusing to determine where exactly it belongs in a comprehensive training program.  If thought of like a restaurant menu, this movement will never be a "main dish", but rather an appetizer or side which enhances the rest of the meal. 

It serves as a fantastic “primer” to heavier compound movements such as the squat, deadlift, or overhead press that place a significant demand on the hips and shoulders respectively.  It is also a fantastic accessory movement that can be placed in between other demanding exercises to provide active recovery or maintain limber mobility.  It must certainly be respected, and requires one full attention to detail, but can truly be implemented wherever one desires it to be in their program or even as a stand-alone movement on days when a lot of sitting occurs.

I would certainly advise starting with little to no weight as you begin experimenting with this movement and learning the proper technique to ensure you do not injure yourself.  Once you've confidently grooved the pattern in an unloaded manner, start adding load slowly and ensure that range of motion/movement execution never comes at the cost of movement quality.

Conclusion

Perhaps one of the most misunderstood movements out there today, the kettlebell windmill, is a phenomenal addition to any training program when executed correctly.  It challenges hip, shoulder, and thoracic mobility as well as scapular stability in a way that is unmatched by many other movements.  It is extremely versatile and be done by novice to advanced trainees alike.  Give it a shot and toss it into your next training program to test it out for yourself.  Thanks for reading.  

 

How To Execute and Implement the Turkish Get Up (TGU)

The Turkish Get Up (TGU) is perhaps one of the most unique movements one can perform due its paradoxically challenging yet simple characteristics.  The exact origins of this movement aren’t universally known; however, many speculate that it dates back several decades or even centuries, popularized by wrestlers from what is now known as Turkey. 

To the naked eye, it is simply nothing more than getting up from a supine to standing position while holding a weight over one’s head.  Conversely, anybody who has tried it with significant load can inform you how difficult it truly can be.  Most coaches and fitness enthusiasts alike understand the meticulous details required to execute this movement properly with maximal load, hence why it is important to learn properly.  Benefits of the TGU are essentially endless, ranging from challenging one’s core and shoulder stability to testing their hip and thoracic mobility.  Personally, I am a huge fan of the TGU, incorporating into both my own program and those who I train on a regular basis.  I believe that everybody can and should perform this movement from time to time, with proper form of course.  Below is a step-by-step breakdown of how to properly perform the TGU. 

Step 1: The Set Up

While getting set up to begin this exercise might not seem like an actual “step”, it is where I see the most mistakes occur.  If one isn’t set up properly to start, then the only thing they are setting themselves up for is failure. 

Begin this exercise in a supine position with one of your arms pointed straight towards the ceiling, hand in line with your shoulder (the one that will be holding the weight), shoulder blade packed down and back, and the same side leg bent so that your foot is flat with the heel close to under your knee.  On the opposite side of your body, extend your arm out to an angle of approximately 45 degrees with the palm down.  Similarly, keep the leg on this side of your body straight and abduct it out to about 45 degrees directly in line with your arm.  You should now be in a good position to start the TGU.

Step 2: Sit Up To The Elbow

The next step is quite small.  Begin by fixing your eyes on the weight.  Next, drive directly into the ground with both heels and your palm (keeping your near side leg bent still) while sitting up to your elbow.  You should keep the weight directly above your shoulder without allowing it to dip and keep your three free limbs glued to the ground.  The most common mistake I often see here is individuals lifting their legs/heels off the ground or allowing their bent leg to excessively cave inward, a little bit is ok.

Step 3: Sit Up To The Hand “Squish The Bug”

During this step you will sit up from your elbow to you hand so that your arm is extended and ready to base from for the next step.  One of the major cues I use to help with this step is imagining a bug underneath your hand that is on the ground.  I want you to squish this bug underneath your hand as you sit up from your elbow to your hand.  Your hand should rotate 180 degrees creating some “torque” so to speak, such that your fingers go from facing in front of you to somewhere behind you.  Everything else remains the same, the weight remains over your shoulder, and you now have an upright torso.

Step 4: The Hip Bridge

This step is one of the most difficult parts of the movement for many people.  This is why I often recommend repping this part of the movement in isolation for extra practice.  What you need to do is keep your base arm extended, drive through both heels, and bridge your hips up straight to the ceiling.  It is imperative to get your hips as high as possible here which will become obvious as to why in the next step. 

Step 5: Sit Through

During this step hip mobility will be greatly challenged.  With your hips bridged as high as possible per the last step, you will now bring your straight leg underneath your same side hip.  You will have to bend your knee as you are bringing the leg through, and it is critical to place your knee directly underneath your hip.  The same side arm should still be on the ground while the weighted arm is remaining steady and straight above your shoulder as mentioned in previous steps.  This position is commonly referred to as a half kneeling “windmill’ which is very challenging under load. 

Step 6: Time to Stand Up

While most people who get to this point can stand up from here no matter what level of technique they use, it is still imperative to finish the movement properly.  You will take your base hand off the ground, bend your torso back to a straight position, and take a small step inward step with your bent leg so that you are in an upright position looking similar to the bottom of a lunge.  From here, while keeping the weight straight above you, step your back leg forward and stand up tall.  This completes the TGU, which can and should be done in reverse back to the ground to complete one full repetition. 

Summary: 

While the TGU can quickly becoming a daunting movement to execute due to its plethora of technical nuances, I believe anybody can perform this movement.  I encourage most individuals to start with little to no weight whatsoever while focusing on technique.  Once you can perform this movement perfectly with a shoe or foam block on a closed fist without it falling off throughout the entire motion, it is then that you are ready to move on to using a light weight.  If there is a particular step that you struggle with on this movement, practice it in isolation for several repetitions until you feel comfortable doing so.