Advanced Kettlebell Windmill
Level: intermediate
Category: strength
Force: push
Mechanic: isolation
Equipment: kettlebells
Primary muscles: abdominals
Secondary muscles: glutes
hamstrings
shoulders
Instructions:
Clean and press a kettlebell overhead with one arm.
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.