Advanced Kettlebell Windmill

Advanced Kettlebell Windmill — Start position — Start position

Advanced Kettlebell Windmill — End position — End position

Region: Lumbar & Core
Equipment: Kettlebells
Category: Strength
Level: Intermediate
Mechanic: isolation
Force: push

Muscles worked

abdominals
glutes
hamstrings
shoulders

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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. 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.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.

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