Kettlebell Advanced Windmill

Setup

1. 01Press or snatch a kettlebell to a locked-out overhead position.
2. 02Turn both feet about 45 degrees away from the loaded side.
3. 03Shift most of your weight onto the leg under the bell.
4. 04Fix your eyes on the kettlebell before hinging.

Execution

1. 01Push the hip under the bell out to the side and hinge down.
2. 02Slide the free hand down the inside of the front leg toward the floor.
3. 03Keep the loaded arm vertical and locked the entire way down.
4. 04Drive through the hip to stand tall, bell still overhead.

Checkpoints

• -The overhead arm stays vertical and locked in every position.
• -Eyes stay on the kettlebell throughout the rep.
• -The movement is a lateral hinge, not a side bend of the spine.
• -The rear leg stays straight while the front knee may soften slightly.

Common mistakes

• -Letting the overhead elbow bend or drift forward.
• -Squatting down instead of hinging the hip out.
• -Rounding the back to reach the floor.
• -Loading too heavy before owning the pattern with a light bell.