The Half-Kneeling 1-Arm KB Windmill is an exercise we use here at Bullett Performance Training for a number of reasons. This exercise promotes shoulder, core, and hip stability while also promoting hip shoulder and scapular mobility. It is also excellent for promoting coordination between the upper and lower body.
To perform this exercise we will begin in a half-kneeling position, Hold a kettlebell overhead in the hand opposite of the knee that is down. Place the leg of the knee that is downed into slight internal rotation. While maintaining a rigid core and stable shoulder, begin to drive through the hip laterally and place the hand without the kettlebell onto the ground slightly outside the downed knee. The eyes should be fixed on the kettlebell throughout the movement. Return to the starting position by bracing the core and returning the upper body and torso to an upright position with the kettlebell firmly overhead.