Kettlebell Windmill

Setup

1. 01Stand with the kettlebell in one hand hanging at your side.
2. 02Turn both feet about 45 degrees away from the bell side.
3. 03Raise the free arm straight overhead and look up at that hand.
4. 04Shift your weight onto the leg on the free-arm side.

Execution

1. 01Push the hip on the free-arm side out laterally and hinge down.
2. 02Lower the kettlebell along the inside of the front leg toward the floor.
3. 03Keep the top arm vertical and the chest rotated open.
4. 04Drive through the hip to return to standing tall.

Checkpoints

• -The top arm points at the ceiling in every position.
• -The back stays long; the fold comes from the hip, not the spine.
• -The rear leg stays straight while the front knee may soften.
• -The bell stays close to the leg on the way down and up.

Common mistakes

• -Bending both knees and squatting the bell down.
• -Rounding the lower back to gain depth.
• -Letting the top arm drift forward out of vertical.
• -Moving fast instead of owning each position.