Advanced Kettlebell Windmill
Differentiation: Mechanics
This variation of a windmill is unique. Here is how: you bend downward until your torso becomes almost parallel to the floor. This is lower than you would bend down if you were performing a normal kettlebell windmill. You also keep your non-working arm behind your back. You work one arm for a full set, | then switch the kettlebell to your other arm.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet about shoulder-width apart.
5) Put one arm behind your back
6) ...with your palm facing forward, lift the kettlebell straight up and over your head,
7) ...keeping your elbow locked.
8) Thrust your butt backward in the direction of the kettlebell.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While keeping the arm holding the kettlebell straight up and behind you, lower your torso at your waist, until your torso becomes almost parallel to the floor.
3) Pause for a count of one second.
4) This is the ending position.
5) Then, slowly stand upright again.
6) Repeat reps for a full set on that side of your body.
7) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep the arm holding the kettlebell straight up and behind you.
Keep your non-working arm bent at 90 degrees behind your back for extra support throughout the movement.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 |
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