Kettlebell Advanced Windmill
Description
The kettlebell advanced windmill is a progression of the standard kettlebell windmill, often performed with the kettlebell balanced bottoms-up (handle down, bell up) overhead, or with two kettlebells. The bottoms-up grip demands intense shoulder stability through the windmill movement, building advanced strength and control.
Equipment Required
Kettlebell Advanced Windmill Instructions
- Stand with feet wider than shoulder-width, toes turned out at 45 degrees.
- Press a kettlebell overhead with your right arm in the bottoms-up position.
- Stabilize the kettlebell carefully with bell pointing up.
- Keep your eyes on the kettlebell throughout.
- Place your left hand on your inner thigh.
- Push your hips back to your right side as you bend forward and to the left.
- Slide your left hand down your inner thigh toward the floor.
- Reverse the motion to stand back up. Complete reps, switch sides.
Kettlebell Advanced Windmill Form & Visual
Kettlebell Advanced Windmill Benefits
- Extreme shoulder stability demand
- Builds hip mobility and oblique strength
- Develops total body coordination
- Strong functional movement pattern
- Useful for advanced lifters
- Trains rotator cuff and shoulder control
Kettlebell Advanced Windmill Muscles Worked
- Obliques
- Hamstrings
- Adductors
- Anterior deltoid
- Rotator cuff
Kettlebell Advanced Windmill Variations & Alternatives
- Kettlebell Windmill
- Dumbbell Windmill
- Turkish Get Up
- Bottoms Up Press
