An exercise for the big bang. Thus, celebrity coach Don Saladino describes the windmill kettlebell .
The owner of the NYC-based Drive495 tournament, which included Blake Lively including Emily Blunt, Ryan Reynolds, Jake Gyllenhaal, and Sebastian Stan, released a Instagram video in which he demonstrated the train that offers no less than seven – yes, – seven – big advantages.
Including: improved nuclear strength, improved hip joint capabilities, increased flexibility of the thigh muscles, improved shoulder stability, reduced back pain, developed buttock muscles and improved separation between upper and lower body. Yes, all that in one move.
You can see Saladino via the Kettlebell windmill above @donsaladino:
This move, with a series of complex steps, has so many advantages that you are essentially attacking your entire body together.
You will start by holding a weight over your head while your arm is fully extended. When you take that position, you have to get involved in your entire body, Saladino explains. If you are in the right shape while holding the weight over your head, you should take your latissimus dorsi (the lats, the widest muscles on each side of your back) to lift it up rather than lifting your shoulders for strength. When using a kettlebell, hold it by the handle with the bell hanging down and resting on top of your forearm. (Despite the name, you do not need a kettlebell to complete this movement.) You could use a dumbbell, says Saladino, though he points out that this exercise may not be so enjoyable.)
"People are becoming very Shoulder dominant, "says Saladino, meaning that they often shrug their shoulders when performing upper body tasks. If you do this, your ability to "make that lat really work" is limited, he explains. These windmills, on the other hand, "really force your shoulders to be crushed," he says. In order to perform the movement properly, you must maintain a considerable distance between your ears and shoulders while simultaneously taking the lats. This positioning – dedicated lats, pulled shoulder down – is an important part of a good attitude. Therefore, this movement can improve both shoulder stability and promote good posture.
The next element of the movement is described by Saladino as "almost like a hip-hock." The hips move laterally, while the buttocks muscles are pushed backwards, essentially the combination of a deadlift movement and a lateral displacement Exercises add complexity to the movement and require the entire body to be executed, Saladino explains, "They work pretty much anything, because an area expands while an area stabilizes," he explains, which stretches the hamstrings and also activates the core
Finally, the movement teaches the upper body and lower body to work separately – the hips stabilize when the upper body rotates – which is important, Saladino explains for several reasons. we run in the gym (think: an el liptic training, lunges, squats and pushups) are performed in one direction, with the entire body moving together. On the other hand, movements like the kettlebell windmill, which separates the two halves of the body, can help maintain good freedom of movement, he says. Due to the complexity, this type of segmented movement can enhance our ability to connect our minds to our bodies, a concept known as Mind-Muscle-Connection. .
Because this movement is quite complex, there are certain skills that you should master before you try.
Because the windmill (among other components) involves a hip joint movement, you should be able to properly execute a basic hip joint before attempting this more complicated variant.
In addition, you should also be able to retract your upper back while keeping your shoulders down and the ability to hold a weight vertically above your head – two main parts of the movement. "For someone who can not carry what many people are, I would not recommend it," says Saladino. Instead, focus on simpler movements that build up your hinge abilities and upper back strength before you try the windmill.
This is how the kettlebell windmill works.
Whatever type of weight you have, you begin to "build trust and understand the movement," he advises. As you progress, you can become heavier, and this will actually enhance the good shape, says Saladino, since you will be forced to keep your arm completely straight (it is easier to bend your elbow, which is a wrong shape for you) would be.) He has a lower weight, he explains.
When you're done with your weight, do the following:
- Spread your feet wider than your hip width, pressing both feet to the left about 45 degrees. Take the weight in your right hand and lift your right arm straight up (do not bend your elbow) so that it "almost touches your ear," says Saladino. Pull down your right shoulder from the right ear and snap your lats in to maintain the weight. Your left hand should rest right by your side. This is the starting position.
- From here, place your right arm directly above your head and your eyes on your right hand, and perform the "hip stroke". You push your right hip to the side and your buttocks slightly back. Your left knee is slightly bent, as your right leg stays straight.
- Then fold your hips forward while lowering your left hand between the insides of your thighs to the floor and turning your upper body slightly to the right. Arm stays facing the ceiling. Hold your core tight and your back flat (not curved or rounded).
- When your left hand reaches the ground, pause for a moment before standing up slowly to return to its starting position, and hold your right hand straight over you.
- This is 1 repetition. Do 3 to 5 repetitions.
- Switch sides and do 3 to 5 repetitions.
Go slowly with this movement. "In the beginning, it's more important to make sure everyone is in the right position," says Saladino. "A repetition, if done right, will take some time," he adds, suggesting about 5 to 6 seconds for each repetition.