While not the hallmark of a training program (be it powerlifting, weightlifting, or ), accessory work for the core is incredibly important to building resiliency and improving the athlete’s ability to recover. A great tool to add to your weekly training is the kettlebell windmill.

This exercise is great for not only improving frontal plane core stability (works on the quadratus lumborum, spinal erectors, transverse abdominus, rectus abdominus), but also hamstring and shoulder endurance.

Start off lighter and drill volume over intensity. 5 sets of 10 on each side. They are tougher than you think.