Advanced Kettlebell Windmill
Trains the Abs and Obliques.
- Equipment
- Kettlebells
- Mechanic
- Isolation
- Force
- Push
- Level
- Intermediate
How to do it
- Hold one kettlebell in the low hand and press nothing overhead — the top arm reaches up empty.
- Turn your feet about forty-five degrees away from the low-bell side.
- Push the hips toward the bell side and lower it down the inside of the front leg.
- Keep the top arm pointing straight up and your eyes on that hand.
- Go down until the bell reaches the floor or your shin, as far as the position holds.
- Stand back up by driving the hips under you, then swap sides.
Common mistakes
- Bending the front knee. The legs stay close to straight; bending the knee shortens the hinge and turns it into a squat to the side.
- Rounding the back to reach the floor. The range ends where the hips and hamstrings run out with a flat back, which for most people is above the ground.
- Rotating the chest toward the floor. The torso turns open toward the ceiling as you descend; rolling it down turns a side bend into a reach.
- Assuming the low-bell version is easier than the overhead one. It removes the overhead hold and adds a load at the far end of the lever, which is a different demand rather than a smaller one.