Dumbbell Low Windmill
Description
The dumbbell low windmill holds a dumbbell down at the hip on one side while you bend at the hips and reach the opposite hand toward the floor or your foot. Unlike the overhead windmill, the low version focuses on hip and oblique mobility without the overhead pressing demand. It is a strong hip mobility and core drill.
Muscle Group
Equipment Required
Dumbbell Low Windmill Instructions
- Stand with feet wider than shoulder-width, toes turned out at about 45 degrees.
- Hold a dumbbell in your right hand at hip level with arm extended down.
- Place your left hand on your hip or extended out for balance.
- Brace your core and pull your shoulders back.
- Push your hips back to your right side as you bend forward and to the left.
- Reach your left hand down toward your left foot or the floor.
- Keep your right arm and the dumbbell hanging straight down toward your right leg.
- Reverse the motion to stand back to the starting position. Complete reps, then switch sides.
Dumbbell Low Windmill Form & Visual
Dumbbell Low Windmill Benefits
- Builds hip mobility and oblique strength
- Trains anti-rotation core control
- Stretches hamstrings and adductors
- No overhead pressing demand
- Strong functional movement pattern
- Useful as a warm-up or accessory
Dumbbell Low Windmill Muscles Worked
- Obliques (internal and external)
- Hamstrings
- Adductors
- Erector spinae
- Quadratus lumborum
Dumbbell Low Windmill Variations & Alternatives
- Dumbbell Windmill
- Kettlebell Windmill
- Dumbbell Side Bend
- Cossack Squat
