Dumbbell Standing Windmill
Description
The dumbbell standing windmill is performed standing with a dumbbell pressed overhead. Bending at the hips and reaching the opposite hand to the floor while keeping the dumbbell overhead trains hip mobility, oblique strength, and shoulder stability simultaneously. It is a classic full-body mobility and strength drill.
Equipment Required
Dumbbell Standing 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.
- 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 the motion to stand back to the starting position. Complete reps, then switch sides.
Dumbbell Standing Windmill Form & Visual
Dumbbell Standing Windmill Benefits
- Builds hip mobility and oblique strength
- Trains shoulder stability under load
- Stretches hamstrings and adductors
- Strong functional movement pattern
- Develops total body coordination
- Useful as a warm-up or accessory
Dumbbell Standing Windmill Muscles Worked
- Obliques (internal and external)
- Hamstrings
- Adductors
- Anterior deltoid
- Quadratus lumborum
Dumbbell Standing Windmill Variations & Alternatives
- Kettlebell Windmill
- Dumbbell Low Windmill
- Turkish Get Up
- Cossack Squat
