An intermediate strength exercise done with a kettlebells that mainly works the abdominals, with help from the glutes, hamstrings and shoulders. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell.
Updated
Primary
Abdominals
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Kettlebells
Level
intermediate
Advanced Kettlebell Windmill demonstration
Advanced Kettlebell Windmill, starting positionAdvanced Kettlebell Windmill, finishing position
How to Perform
1Clean and press a kettlebell overhead with one arm.
2Keeping 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.
3Lower yourself as far as possible.
4Pause for a second and reverse the motion back to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
