Advanced Kettlebell Windmill

Technique

How to perform Advanced Kettlebell Windmill

1. Raise one kettlebell overhead and keep that elbow straight with the bell balanced above the shoulder.
2. Turn your feet roughly 45 degrees away from the loaded side and place the free hand behind your back.
3. Shift the loaded-side hip back and keep most of your weight over that leg.
4. Incline through the hip while allowing your upper torso to turn so the bell stays vertical.
5. Stop at the depth you can control without bending sideways through the lower back or losing the overhead position.
6. Reverse the hip motion to stand, then change sides after the set.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Serratus Anterior.