Moves/DB 1/2 Kneeling Windmill

DB 1/2 Kneeling Windmill

ID: 730

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Maintain lat tension throughout to create a stable platform for the press.
  2. 2. Stack wrists directly over elbows at the start to protect the joint.
  3. 3. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.

Regression:

Perform a wall push against a vertical surface to learn shoulder packing with zero load.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.