TankGym Kettlebell Rehab Handouts- 1/2 Kneeling Windmill progressions

The 1/2 Kneeling Windmill variations are an excellent exercise to drive home dynamic shoulder stabilization. Most will be familiar with the windmill as a transitional stage in the Turkish Get Up. When slowed down this movement becomes an ultra challenging example of proximal stability for distal mobility. Begin with the variation most commonly used in the Get Up: Once the athlete "owns the movement" add in head rotations or shoulder rotations for an added degree of difficulty. Once this position is mastered progress to the "Front position" (below). Once the athlete "owns the movement" add in head rotations or shoulder rotations for an added degree of difficulty. As the precision of the movement improves consider progression to bottoms up postures and then to the Standing Windmill which we will cover in another post.
Enjoy and remember basic Kettlebell safety and know your surroundings and use a spotter. A poorly executed exercise that results in an injury is not worth the thrill of a new cool exercise.