What am I Working?

   Every few weeks my favorite superstar in training likes to approach me with questions.  Questions such as "what am I supposed to feel working during this exercise" or "what am I working here"?. I appreciate this and consider him/her to be my favorite for the simple fact that they show a true interest in what we are doing and give me 150% effort every session. What do questions as these two mean to you? 

   This is an opportunity to show to your client how much work you dedicated to become certified. More than a chance to just whip someone into outstanding physique.  It is your time to shine as an educator. Today's question came during our dual Kettlebell windmill routine. For those who are unfamiliar, this exercise is a progression and not for beginners.

   The dual KB windmill involves a KB snatch and a hip hinge while stabilizing the weight vertically overhead throughout all movements and holding another KB in the other hand to basically simplify it. Who wants to just settle for a simple answer when you are paying so much for training? Let's get more in depth about this movement.

   We are going to breakdown this windmill from bottom to top. We start with the left side doing the concentric action. The feet should be separated around shoulder's width and slightly angled at a 45° angle towards the right to allow the hip a deeper range of motion(ROM) and also add a stronger base in the direction of movement.  The left quadricep should stay constantly flexed to keep the knee locked while the right is loose and slightly bent. The hips will be shifted back and towards the left to allow greater ROM. The left scapula will need to be retracted and pulled slightly down, Also know as the pack, to create shoulder stability while holding KB in left hand overhead.  The other KB will be placed on the floor in front of the right foot. This is the start and finishing point. On to the core of the exercise, no pun intended.

   From the start position, you want to keep your eyes on the KB overhead at all times to ensure safety and also giving you a focal point. Initial movement will be the hip hinge while leaning or shifting weight to the left side. The right arm will guide its way down the right leg to meet and grip the floor KB. The left shoulder and scapula will continue to pack while keeping the KB overhead.  Using the gluteus maximus and hamstring you want to pick up the floor KB by extending the hips and allowing the upper body to come up. The steps are then followed in reverse to place the KB back down and return to starting point. What is the purpose of the exercise?

   This is an advanced core exercise to challenge core stability while adding in different components. In order to do this exercise one must be able to hip hinge, stabilize the shoulder and focus for some time because this is not a speed exercise but rather slow concentration.

   In conclusion, do not believe jaw dropping abdominals only comes from killing yourself with crunches all day, not to say they do not have their place, but to challenge your cores true purpose which is stabilization. Also please be encouraged to ask questions when you do not know because it is a crucial aspect in mental and physical growth.