라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Windmill
A slow hip hinge with a kettlebell held in the bottom hand while the free arm points up, building oblique strength and hip mobility with a lighter stability demand than the overhead version.
코어케틀벨Hip hinge
주동근
복사근
협응근
둔근햄스트링척추기립근어깨
장비
케틀벨
패턴
Hip hinge
준비 자세
- 01Stand with the kettlebell in one hand hanging at your side.
- 02Turn both feet about 45 degrees away from the bell side.
- 03Raise the free arm straight overhead and look up at that hand.
- 04Shift your weight onto the leg on the free-arm side.
수행
- 01Push the hip on the free-arm side out laterally and hinge down.
- 02Lower the kettlebell along the inside of the front leg toward the floor.
- 03Keep the top arm vertical and the chest rotated open.
- 04Drive through the hip to return to standing tall.
체크포인트
- -The top arm points at the ceiling in every position.
- -The back stays long; the fold comes from the hip, not the spine.
- -The rear leg stays straight while the front knee may soften.
- -The bell stays close to the leg on the way down and up.
흔한 실수
- -Bending both knees and squatting the bell down.
- -Rounding the lower back to gain depth.
- -Letting the top arm drift forward out of vertical.
- -Moving fast instead of owning each position.
프로그래밍 노트
- -Use 2 to 4 sets of 5 to 8 slow reps per side.
- -A good entry point before progressing to the overhead advanced windmill.
- -Fits well in warm-ups or as accessory core work after main lifts.