Kettlebell Windmills

Technique

Setup

Lock one kettlebell out overhead and stand with feet wider than hip-width, both feet turned about 45 degrees away from the working arm. Shift your weight onto the leg under the bell and keep your eyes on the bell.

Movement

Push your hip out toward the bell side and hinge, sliding your free hand down the inside of your front leg toward the floor while the bell arm stays vertical. Stand back up by driving that hip through. Finish the set, then switch sides.

Form Tip

The bell arm stays locked and vertical with your eyes on it; this is a hip hinge with a turn, not a side bend, so only go as low as you can with a long spine.

Increase Difficulty

Use a heavier bell, or hold a second bell in the low hand.

Decrease Difficulty

Practice with no weight, or hold the bell in the low hand only.