Advanced Kettlebell Windmill

Also called kettlebell windmill, kb windmill and advanced windmill.

Works

Abs, plus glutes, hamstrings and shoulders

Equipment

Kettlebell

Level

Intermediate

Type

Isolation

How to do it

Setup. Clean and press a kettlebell overhead with one arm.

1. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
2. Lower yourself as far as possible.
3. Pause for a second and reverse the motion back to the starting position.

Cues

• Bell locked out, eyes on it.
• Push the hip out toward the bell.
• Slide the free hand down to the floor.
• Stand up from the hip, not the back.

Common mistakes

• Bending the top arm.
• Rounding the low back.
• Losing sight of the bell.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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