kettlebell advanced windmill
The kettlebell advanced windmill is a challenging exercise that targets the abs and obliques while also engaging the shoulders. It requires balance, coordination, and strength, particularly in the core and shoulders, as you hold a kettlebell overhead and hinge at the hips to lower your torso.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
absCORE
Secondary Muscles
obliquesshoulders
Instructions
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- Keep your right arm extended overhead and your eyes on the kettlebell.
- As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- Pause for a moment, then engage your core and push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
