Kettlebell Windmill
How to do it
- Stand with your feet wide, toes turned about 45 degrees away from the bell side.
- Press one kettlebell overhead and keep your eyes on it.
- Push your hip out toward the loaded side and slide your free hand down the inside of your front leg.
- Go as far as your hamstrings allow with the overhead arm locked, then stand back up.
- The overhead arm stays vertical throughout. If it drifts, stop and go lighter.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Obliques 80%
- Abs 55%
- Side delts 45%
- Hamstrings 40%
- Glutes 30%
- Lower back / erectors 30%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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