Advanced Kettlebell Windmill
An advanced exercise focusing on strength and mobility using a kettlebell.
Instructions
- Stand with your feet shoulder-width apart.
- Hold a kettlebell in one hand, and extend the arm with the kettlebell overhead.
- Turn your feet at about a 45-degree angle away from the arm with the kettlebell.
- Push your hip out in the same direction as the kettlebell.
- Lower your torso while keeping your arm extended overhead, touching your free hand to the inside of your opposite foot.
- Keep your eyes on the kettlebell during the movement.
- Reverse the movement back to a standing position.
Common Mistakes to Avoid
- Not keeping the core engaged throughout the movement.
- Allowing the kettlebell to drift away from the body.
- Not maintaining a straight arm with the kettlebell overhead.
- Looking away from the kettlebell, which can lead to imbalance.
- Rounding the back instead of hinging at the hips.
Additional Information
| General | |
| Difficulty | expert |
| Force | push |
| Mechanic | isolation |
| Equipment | kettlebells |
| Muscle | shoulders |