<p class="p3">Why am I making this comparison?</p>
<p class="p3">Well there are people on the internet who post that there are right &amp; wrong ways to do moves simply because of the name they have been given.<span class="Apple-converted-space"> </span></p>
<p class="p3">What I aim to do in this Juicemail is clarify the naming of movements does NOT necessarily make ANY VARIATION WRONG OR BAD OR DAMAGING.</p>
<p class="p3">Variation is GOOD!<span class="Apple-converted-space"> </span></p>
<p class="p3">The body LOVES it!<span class="Apple-converted-space"> </span></p>
<p class="p3">However if your clients body is unprepared<span class="Apple-converted-space"> </span></p>
<p class="p3">OR</p>
<p class="p3">A movement is misunderstood, it may not be performed as optimally as it could for the benefit/goal desired.<span class="Apple-converted-space"> </span></p>
<p class="p3">So while the naming of moves can be helpful for lay people to remember their homework, it can also be detrimental for some people thinking there are only certain ways to perform certain named exercises.<span class="Apple-converted-space"> </span></p>
&nbsp;
<h2 class="p4"><b>Where am I going with this?</b></h2>
&nbsp;
<p class="p3">Look if it were up to me I would encourage all professionals to clarify joints actions in the description for clarity as oppose to suggesting you cannot do a windmill unless its done precisely their way.</p>
<p class="p3">Shall I explain more….?</p>
<p class="p3"><a href="https://www.youtube.com/watch?v=6i6Btj6Y3k8" target="_blank" rel="noopener">Coach Vaughn</a> sounds very frustrated by the people he’s following or watching on social media who are doing The Triangle with a KG and calling it a Windmill….</p>
<img class="alignnone size-medium wp-image-30502 alignright" src="https://biomechanicseducation.com/wp-content/uploads/2021/12/Screenshot-2021-11-26-at-15.08.58-300x143.png" alt="" width="300" height="143" />
<p class="p3">Now I understand that he cares about his craft &amp; he’s obviously technically very good at breaking down the move he calls The Windmill so check his video out for that as its really quite helpful!</p>
<p class="p3">BUT</p>
<p class="p3">He is comparing it to a move he calls The Triangle (from Yoga) yet it seems he doesn’t understand the technique required for what Yogi’s call a Triangle. Since it doesnt ‘require’ spine lateral flexion unless the individual is limited in their hip mobility/flexibility. So the image he’s using is (in my opinion) for provocation rather than a technical comparison.<span class="Apple-converted-space"> </span></p>
<p class="p3">Coach Vaughn…I get it buddy, grabbing attention often takes provocation &amp; I loved your Windmill break down video!</p>
<p class="p3">Anyhoo….</p>
&nbsp;
<h1 class="p4"><b>The Windmill</b></h1>
&nbsp;
<p class="p3">This is an interesting movement that shows why it was named such after those tall buildings that have spinning blades that rotate at the top.</p>
<p class="p3">The body representing the building<span class="Apple-converted-space"> </span></p>
<p class="p3">The arms representing 2 blades</p>
<p class="p3">Most often the performance is seen being performed with a Kettle bell in the top hand. The Windmill’s exact origin I have so far been unable to unravel however…..</p>
<p class="p3"><i>“Kettlebell swinging and juggling was a popular “folk exercise” among Russian farming communities in the nineteenth and early twentieth centuries, but it wasn’t until 1948 that it became an official sport” stated Nick <span class="Apple-converted-space">  </span>English about Victoria Felkar’s Phd research into the historical perceptions of the muscular body (</i><a href="https://barbend.com/kettlebell-history/"><span class="s2"><i>https://barbend.com/kettlebell-history/</i></span></a><i>)<span class="Apple-converted-space"> </span></i></p>
&nbsp;
<h2 class="p4"><b>Windmill Technique<span class="Apple-converted-space"> </span></b></h2>
&nbsp;
<p class="p3">Most descriptions of the technique are along these lines…..</p>
<p class="p3">….lifter stands feet apart, KB in one hand with that arm raised above the head with palm forwards. Bottom hand in-front of the opposite thigh, palm forwards. While looking up at KB, the lifter hip hinges slightly off to the side either with legs straight or a variation is with the front knee slightly bent. Going to a range that mobility &amp; flexibility allow while sliding the bottom palm down the front of the leg.<span class="Apple-converted-space"> </span></p>
<p class="p3">The spine will require rotation as the lifter descend to maintain a vertical KB/arm position while keeping a stiff trunk, then maybe a pause at the bottom, prior to ascending the same path back up.<span class="Apple-converted-space"> </span></p>
<p class="p3">We will come back to this move in more detail in a moment, but first….</p>
&nbsp;
<h2 class="p4"><b>Triangle Technique<span class="Apple-converted-space"> </span></b></h2>
&nbsp;
<p class="p3">The Triangle is a similar movement from yoga that looks very similar. Also like a tall building with 2 blades that rotate around the body.</p>
<p class="p3">This movement is focused on improving mobility &amp; flexibility through the hips &amp; spine.</p>
<p class="p3">Performed with a much wider stance &amp; more frontal plane (lateral) movement rather than a hip hinge.</p>
&nbsp;
<h2 class="p4"><b>So what?</b></h2>
&nbsp;
<p class="p3">Both moves are shown in the video here (or my interpretations anyway!) &amp; both are demonstrated without additional loading so we compare like for like in this instance.<span class="Apple-converted-space"> </span></p>
<p class="p3">The windmill as mentioned earlier, is most commonly seen performed with a KB in the top hand &amp; can also be done with a KB in the bottom hand or both!</p>
<p class="p3">The triangle is not usually loaded at all other than body weight &amp; may actually be held for a few ‘breaths’.</p>
&nbsp;
<h2 class="p4"><b>And?<span class="Apple-converted-space"> </span></b></h2>
&nbsp;
<p class="p3">So why do one or the other?<span class="Apple-converted-space"> </span></p>
<p class="p3">The intrinsic biomechanics difference between the 2 examples (if done with the same load) is where the emphasis is focused based on the lengths of the levers, the joint angles &amp; the joint ranges.</p>
<p class="p3">Firstly the windmill has a narrower stance. This reduces the base of support (making it harder) but is a more familiar leg width than compared to the triangle (making it easier).</p>
<p class="p3">The windmill can also have a slight bend in the front knee. This reduces tension on the hamstring &amp; the nervous system (sciatic nerve in this particular area) making it easier on these areas. This also drops the hip slightly on that side meaning there is less range of motion required from the lateral flexors on the opposite side of the trunk, making it easier again.<span class="Apple-converted-space"> </span></p>
<p class="p3">However where this move differs most I think from the Triangle is that the hip is pushed outside the midline. This is what loads the abductors in particular.<span class="Apple-converted-space"> </span></p>
<p class="p3">It does this by increasing the hip angle/ range, &amp; therefore load, to focus the attention into that area. This obviously makes it harder than the triangle on this particular area of the body.</p>
&nbsp;
<h1 class="p4"><b>The Triangle</b></h1>
&nbsp;
<p class="p3">The Triangle with a much wider stance which should make it easier but it’s just not as ‘familiar’ a position in terms of proprioception &amp; the joints lose their surface congruency above the pull of gravity from below, thus making it harder.<span class="Apple-converted-space"> </span></p>
<p class="p3">It has both legs straight meaning as your client tips into the movement they will require more flexibility &amp; mobility in the hips &amp; nervous system to achieve the same range of motion as compared to the Windmill. This also makes it harder.</p>
<p class="p3">Finally the hips stay relatively central under the trunk making it more balanced &amp; symmetrical in the lower body.</p>
<p class="p3">But the trunk stiffness required to control the longer lever while the centre of gravity shifts means the hip abductors aren’t loaded in the same way as during the windmill.<span class="Apple-converted-space"> </span></p>
<p class="p3">However the load on the spine lateral flexors increases quite a bit.</p>
<p class="p3">Making it feel more challenging in the trunk.</p>
&nbsp;
<h2 class="p4"><b>How do I choose the one for my client?<span class="Apple-converted-space"> </span></b></h2>
&nbsp;
<p class="p3">If you want to just pick one for your client then consider their limitations.<span class="Apple-converted-space"> </span></p>
<p class="p3">Assess their biomechanics &amp; consider the areas you wish to strengthen.</p>
<p class="p3">Take into account your system of approach - ie which comes first when programming hip abductors or spine lateral flexors?<span class="Apple-converted-space"> </span></p>
<p class="p3">And why?<span class="Apple-converted-space"> </span></p>
<p class="p3">Then choose the variation that fits.<span class="Apple-converted-space"> </span></p>
<p class="p3">Or<span class="Apple-converted-space"> </span></p>
<p class="p3">Simply ask them to try both</p>
<p class="p3">Assess their movement quality<span class="Apple-converted-space"> </span></p>
<p class="p3">Then decide.</p>

<h1 class="p1"><b>KEEP IT SIMPLE!<span class="Apple-converted-space"> </span></b></h1>