Dumbbell Windmill

Body region

• Core
• Shoulders
• Glutes
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Helps

• Deltoid
• Supraspinatus
• Gluteus Medius
• Biceps Femoris

Holds

• Trapezius
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Dumbbells

Technique

1. Hold a dumbbell overhead in one hand with a locked elbow, feet slightly wider than shoulders and toes angled away from the weight.
2. Keep your eyes on the dumbbell, push the hip of the loaded side out and begin to hinge.
3. Slide the free hand down the front of the leg while the legs stay nearly straight and the arm overhead stays vertical.
4. Reverse the hinge, squeezing the glutes to stand tall, and switch sides after the set.

Cues

• Keep the weight stacked over the shoulder joint.
• Start light and learn the hinge first.

Common mistakes

• Letting the overhead arm drift or the elbow bend.
• Rounding the spine at the bottom.
• Starting with a heavy weight before mastering the pattern.

Alternatives

• Kettlebell Windmill
• Dumbbell Side Bend