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Strengthen and Stabilize those Tweaky Shoulders

Below is a video where I walk you through how to perform the Kettlebell Triangle Windmill.  This is an intermediate exercise that should began after a beginner level rehab program (especially if you have experienced an acute shoulder injury).  The Kettlebell Windmill is also great for strengthening the lats and entire core while moving the body through a full body compound movement.  Start with bodyweight to dial in proper form before you begin adding weight and the other more advanced Windmills (i.e. Straight Windmill, Lunge Windmill).  Keep the reps small and at no point sacrifice form for more weight or higher reps.  QUALITY QUALITY QUALITY.  These are great exercises I throw in my cool down along with other core work.



Spin Bike- Easy pace with a few sprints thrown in- 45:00.oo

  1. 32kg KB Strict Press 4×3/arm
  2. 225lb Barbell Deadlift (Alt grip) 4×5
  3. 40kg KB Front Squat 4×5
  1. 12kg KB Turkish Get-Up 3×2/arm
  2. 12kg KB Windmill (triangle) 3×3/arm
  3. Front Plank 3×30 sec
  4. Side Plank Taps 3×10/side
  5. Birddog 3×10/side

Cool down


About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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