How to Do Advanced Kettlebell Windmill
Step-by-step instructions, muscles worked and workouts that use the advanced kettlebell windmill.
| Main muscles | Abs |
| Also works | Glutes, Hamstrings, Shoulders |
| Equipment | Kettlebells |
| Level | Intermediate |
| Type | Strength |
How to do it
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
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