Yes, you want strong, powerful, boulder-like shoulders. But your shoulders need more than just strength. You also need stability and balance.
Shoulder stability and shoulder strength work together. Your shoulder is a ball and socket joint, and without adequate stability, you cannot demonstrate your strength and power (and you can also fight attacks of shoulder ache and ache). Rotator cuff tendons and central back muscles play a key role in this stability and need to be tested and trained. And you can attack these while getting a little extra core work with the half-kneeling press to the windmill Men health Fitness Director Ebenezer Samuel, CSCS
“This is an important part of my shoulder training,”
The half-kneeling press to the windmill begins like a one-armed shoulder press from a half-kneeling position. But after pushing up (and challenging the classic over-the-shoulder pressure force), build shoulder stability by shifting your core position while holding your kettlebell or dumbbell directly above your head.
This challenges your core while also building time under tension for your shoulder muscles. And your smaller shoulder stabilizing muscles need to fire continuously to keep the bell over your head no matter the situation.
It’s a shoulder workout in several ways, and perhaps best of all, it’s done without your being pressured into using massive weights. “I can do standard overhead presses with much heavier loads,” says Samuel, “but here I generally use half the weight but still get a lot of shoulder burn and a good job.”
You can use either dumbbells or kettlebells for the move.
- Start in a half-kneeling position, with your foot slightly wide, glutes pressed together, and a firm core, dumbbell or kettlebell on your shoulder.
- Tighten your core and push the weight over your head.
- Holding your core tight, fold forward and lower your free elbow to the floor. Keep watching the kettlebell while doing this. Your chest opens to the side.
- With an explosive push upward, lower the bell on your shoulder and repeat the process.
- Do 5-8 reps. Do 3 sentences per side.
You can use the half-kneeling press for windmilling in a number of ways. This can be the guiding movement in a shoulder workout that precedes smaller, more detailed exercises. Or it can be a movement in a whole body or upper body circuit. “It’s a perfect way to light your shoulders in any situation,” says Samuel.
For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you want to try an even more specialized routine, consider Eb’s New muscle rules Program.
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