Kirk Charles is a certified personal trainer, writer and fitness model who specializes in training for men over 40. And this time he tells us an exercise that he recommends to train the shoulders. "I've been playing golf since the 1990s and, believe it or not, it's a sport that tests our core, shoulders and lower body more than meets the eye," he says.
"If I had done this drill, the kneeling half windmill, when I first picked up a club, it would have saved me a lot of back, shoulder and hip pain, and of course my swing would have been so much better. This This exercise will test the stability of the spine, back, hips and shoulders, while also strengthening the abdominals and shoulders. I have found that it is the perfect exercise to complement any racket sport, such as paddle tennis or tennis , or rotation like golf.
To start, grab a dumbbell or kettlebell (kettlebells, with their teardrop-shaped weight distribution, will work best for you). Get into a half kneeling position, swing your front leg out to about a 45-degree angle, and squeeze your core. Hold the weight in the same hand as your front leg and press the weight overhead.
From here, your goal is to place your left elbow on the floor while keeping the weight elevated. To do this, you must twist at the waist, pushing your butt towards your heel. As you lower yourself toward the ground with your left hand, tilt and twist to keep the weight in position, keeping your core firm. Keep your eyes fixed on the dumbbell. Once your hand is on the floor, if you can, continue lowering your body until your elbow touches the floor. Hold and then return to the starting position.
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"The first time I did this exercise I was amazed at my inability to lower my elbow to the ground while I kept the weight up. With very light weights or no dumbbells, all I could do was cheat and not keep my arm straight. Don't do that. The goal is to keep the weight up so you can strengthen your shoulders, so just put your hand on the ground.Once you can do it consistently under load, try working up to elbow position.
This movement requires great mobility and flexibility in the spine and shoulders. Also involved are the stabilizing muscles of the shoulder, which can tire quickly during exercise. Therefore, I suggest using no weight to begin with, and then adding little by little as you progress through the exercise. Try 3 sets of 8 reps on each side for this routine.
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