3 Core Positions at 55: Strength & Balance
News Context
At a glance
Windmill Exercise breakdown
Here’s a breakdown of the Windmill exercise, based on the provided text:
Muscles Worked:
Shoulders
Glutes
hamstrings
How to Perform:
- Stand with feet wider than shoulder-width apart.
- Hold a light dumbbell or kettlebell overhead with your right arm (arm should be locked out).
- Hinge at the hips, slowly lowering your body.
- Reach your left hand down toward your left foot.
- Pause briefly, then return to the starting position.
- Switch arms and repeat.
Sets & Reps:
3 sets of 6-8 reps per side. Rest 60 seconds between sets.
Variations:
Beginner: Bodyweight-only version.
Advanced: Double kettlebell windmill, or add a slow tempo.
Form tip:
Push your hips back as you lower your body.
* Keep your chest open and eyes focused on the weight overhead.