Dumbbell Standing High Windmill
Description
The dumbbell standing high windmill is performed standing with a dumbbell pressed overhead. While keeping the dumbbell straight up, you bend at the hips and reach the opposite hand toward the floor. The combination trains hip and oblique mobility along with shoulder stability under load.
Equipment Required
Dumbbell Standing High Windmill Instructions
- Stand with feet wider than shoulder-width, toes turned out at about 45 degrees.
- Press a dumbbell overhead with your right arm fully extended.
- Keep your eyes on the dumbbell throughout the movement.
- Place your left hand on your inner thigh.
- Brace your core hard.
- Push your hips back to your right side as you bend forward and to the left.
- Slide your left hand down your inner thigh toward the floor.
- Keep the dumbbell directly overhead with arm vertical. Reverse to standing. Switch sides.
Dumbbell Standing High Windmill Form & Visual
Dumbbell Standing High Windmill Benefits
- Builds hip mobility and oblique strength
- Trains shoulder stability under load
- Strong functional movement pattern
- Develops total body coordination
- Useful as a warm-up or accessory
- Stretches hamstrings and adductors
Dumbbell Standing High Windmill Muscles Worked
- Obliques (internal and external)
- Hamstrings
- Adductors
- Anterior deltoid
- Quadratus lumborum
Dumbbell Standing High Windmill Variations & Alternatives
- Kettlebell Windmill
- Dumbbell Windmill
- Turkish Get Up
- Cossack Squat
