Sidelying KB Windmill

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The sidelying kettlebell windmill is a highly effective thoracic mobility exercise that improves shoulder flexibility and upper back rotation using just a light kettlebell and floor space. This ground-based mobility drill works perfectly as a warm-up before pressing movements, as active recovery between sets, or as part of dedicated mobility training for powerlifters and rotational athletes. Learn proper technique, programming strategies, and how this kettlebell exercise can address common thoracic spine restrictions that limit your pressing performance and athletic movement.

Thread The Needle

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Thread the Needle is a powerful bodyweight mobility drill that improves thoracic spine rotation and shoulder mobility using nothing more than floor space, making it essential for anyone looking to enhance their bench press setup, overhead pressing mechanics, or overall upper body movement quality. This comprehensive guide breaks down the proper execution, explains why thoracic mobility matters for pressing strength and shoulder health, and provides programming strategies for implementing this exercise as a dynamic warm-up, active recovery tool, or between-set filler during training sessions. Whether you’re a powerlifter, overhead athlete, or desk worker dealing with postural limitations, this detailed tutorial will help you master one of the most effective and accessible mobility exercises for building healthier, more functional shoulders and upper back.