Advanced Kettlebell Windmill

Core · Kettlebell

How to do it

Press the kettlebell overhead and **keep it there with a locked elbow, eyes on it the whole time**. Turn your toes to the opposite side and push your hip out as you lower your torso sideways, sliding your free hand down your leg until it **touches the floor**. Come up squeezing the obliques. The advanced version goes all the way down, so it needs hamstring and shoulder mobility. **Light and very slow.** The classic mistake is the top arm bending at any point: if it bends, the rep is over.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs, Shoulders

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