The Kettlebell Advanced Windmill exercise is an advanced full-body exercise that targets the core, shoulders, hips, and legs. It requires balance, flexibility, and strength to perform correctly.
How to perform
Step by step instructions:1. Start by standing with your feet shoulder-width apart, holding a kettlebell in your right hand at shoulder height with your arm extended. Your left arm should be extended overhead.
2. Shift your weight onto your right foot and pivot your left foot slightly outwards.
3. Slowly begin to hinge at the hips, lowering the kettlebell down towards the floor while keeping your right arm extended overhead and your left arm straight.
4. Keep your chest lifted and your back straight as you continue to hinge at the hips, lowering the kettlebell towards the inside of your right foot.
5. As you lower the kettlebell towards the ground, twist your torso to the right, aiming to bring your left hand towards the ground.
6. Pause at the bottom of the movement, then slowly reverse the motion, raising yourself back up to the starting position.
7. Repeat for the desired number of reps, then switch sides and perform the exercise with your left hand holding the kettlebell.
It is important to start with a lighter weight and focus on maintaining proper form throughout the movement. As you become more comfortable with the exercise, you can gradually increase the weight of the kettlebell.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.