Core / Intermediate / Isolation (single joint)

Advanced Kettlebell Windmill

A kettlebell isolation exercise for the abs and obliques, with the glutes, hamstrings and front delts assisting.

At a glance

Primary

Abs, Obliques

Secondary

Glutes, Hamstrings, Front delts

Equipment

Kettlebell

Movement pattern

Trunk rotation

Level

Intermediate

Type

Core, Isolation (single joint), One side at a time

How to do it

1. Clean and press a kettlebell overhead with one arm.
2. 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.
3. Lower yourself as far as possible.
4. Pause for a second and reverse the motion back to the starting position.

Common mistakes

• ✗ Bending at the waist instead of pushing the hip out.

  Why it hurts: The lower back side-bends and rotates under the load.

  ✓ Instead: Push the hip out to the side of the bell and hinge from there.

• ✗ Looking away from the bell.

  Why it hurts: The arm drifts and the shoulder is loaded in a bad position.

  ✓ Instead: Lock the arm and keep your eyes on the bell throughout.

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