Enhancing Skills

High windmill

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell high windmill is a unilateral exercise that targets the muscles of the core, shoulders, and hips.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Shoulder stretch
  • Thoracic spine rotation stretch

Warm-up to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or cycling
  • Arm circles and shoulder rolls
  • Bodyweight squats

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form, but still provides a challenge. Start with a lighter weight if you’re a beginner and gradually increase as you get stronger.

Proper form:

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your arm extended overhead.
  2. Slowly hinge at the hips and lower your torso towards the left side, while keeping your right arm extended overhead.
  3. Reach your left hand towards your left foot, while keeping your right arm extended overhead and your eyes focused on the weight.
  4. Pause briefly at the bottom of the movement, then slowly return to the starting position.
  5. Repeat for the desired number of reps on one side, then switch to the other side.

How to reduce the difficulty: If you’re having difficulty with the exercise, you can perform it without any weight or use a lighter dumbbell.

How to increase difficulty: To increase the difficulty of the exercise, you can use a heavier dumbbell or perform more reps on each side.

Number of reps:

  • Beginner: 8-10 reps per side
  • Intermediate: 12-15 reps per side
  • Advanced: 18-20 reps per side

Estimated time for exercise: 5-10 minutes

Body Group:

Shoulders

Muscle Group(s):

Abdominals, Shoulders, Side Abs

Muscles used:

Primary:

Deltoids, Obliques

Secondary:

N/A

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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