The Advanced Kettlebell Windmill
is an intense exercise that requires both strength and balance. It starts with a clean
and press of a kettlebell overhead with one arm, while the other arm remains behind the back. Next, the body is pushed out in the direction of the locked out kettlebell, with feet turned out at a forty-five degree angle. Then, the exerciser lowers themselves as far as possible, before pausing for a second and reversing the motion back to the starting position. This exercise is great for improving strength and stability.
To incorporate the Advanced Kettlebell Windmill into workouts, you can follow these steps:
1. Warm up: Begin with a dynamic warm-up to prepare your body for the exercise. This can include exercises like arm circles, hip rotations, and light cardiovascular activity.
2. Choose the appropriate kettlebell weight: Select a kettlebell that challenges you but allows you to maintain proper form throughout the exercise. Start with a lighter weight if you are new to this exercise and gradually increase the weight as you become more comfortable and stronger.
3. Clean and press the kettlebell: Start by cleaning the kettlebell to your shoulder level using proper technique. From there, press the kettlebell overhead with one arm, fully extending your arm and locking it out.
4. Set up for the windmill: Keep the kettlebell locked out at all times while pushing your butt out in the direction of the locked out kettlebell. Your non-working arm should be positioned behind your back, and your feet should be turned out at a forty-five degree angle from the arm with the kettlebell.
5. Lower yourself: Begin lowering yourself by bending at the hips and keeping your core engaged. Aim to lower yourself as far as possible without compromising your form. Maintain stability and control throughout the movement.
6. Pause and reverse the motion: Once you have reached your lowest point, pause for a second to ensure stability and control. Then, engage your core and reverse the motion, returning to the starting position. Keep the kettlebell