Half-Kneeling KB Windmill w/Axial Rotation
Half-Kneeling KB Windmill w/Axial Rotation is a unilateral mobility exercise training the hip, shoulder, and thoracic spine across the sagittal, frontal, and transverse planes, using Kettlebell.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Kettlebell
- Primary joints
- Hip · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Kneel in a half-kneeling position and perform a KB windmill by pressing the KB overhead and reaching down toward the floor on the opposite side while simultaneously rotating your thorax. This combines shoulder stability with thoracic rotation and hip mobility in a complex movement. Move slowly and control each rep.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
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